10.6.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne

banded shoulder 2×1:00

3 rds

  • 5 push ups
  • 7 bar kips
  • 9 air squats

WOD: 

back squat

5×5 @70%

then:

3 Rds

  • 5 power snatches    95/64
  • 10 chest to bar pull-ups
  • 400m run

 

 

 

 

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