9.22.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m run

3 rds

  • 5 push ups
  • 7 ohs
  • 15 jumping jacks

WOD: 

over head squat

3×5 @75%

then:

10 min AMRAP

  • 10 shoulder to over head    155/95
  • 15 ball slams
  • 20 walking lunge steps with slam ball over head

 

 

 

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s