9.29.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded shoulder 2×1:00

3 rds

  • 5 pass throughs
  • 10 thrusters
  • 20 singles

WOD: 

4x max effort HSPU (strict to kipping)

then

buy in:  100 double unders

3 rounds

  • 10 burpee plate to over head     45/35/25
  • 15 thrusters   115/85

cash out:  100 double unders

 

 

 

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