9.19.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded hamstring   2×1:00

3 rds

  • 6 good mornings
  • 6 jump squats
  • 20 singles

WOD: 

  • 10 deadlifts      245/155
  • 20 burpees
  • 30 box jumps  24/20
  • 40 kbs  53/35
  • 50 double unders
  • 40 kbs  53/35
  • 30 box jumps  24/20
  • 20 burpees
  • 10 deadlifts  245/155

 

 

 

 

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