9.25.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

overhead tissue smash    2×1:00

3 rds

  • 6 pass throughs
  • 6 ohs
  • 8 jump squats

WOD: 

15 minutes to establish a 1RM clean and jerk

then:

8 min AMRAP

  • 21 russian kbs     53/35
  • 12 kb ohs    53/35
  • 9 hrpu

 

 

 

 

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