9.30.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 airdyne

lacrosse ball shoulder smash 2×1:00

3 rds

  • 6 up/down dogs
  • 8 air squats
  • 12 jumping jacks

WOD:

  • 21 hang power snatch  75/55
  • 16 kb box step ups 20 inch box (you pick weight)
  • 11 ghd sit-ups
  • 15 hang power snatch 75/55
  • 16 kb box step ups 
  • 11 ghd sit-ups
  • 9 hang power snatch 75/55
  • 16 kb box step ups 
  • 11 ghd sit-ups

 

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