10.7.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 Airdyne

couch stretch 2×1:00

3 rds

  • 6 lunge steps
  • 6 thrusters
  • 20 singles

WOD: 

push press

find 3 rep max

then:

3 rft

  • 45 double unders
  • 21 thrusters    75/55
  • 12 front rack alternating lunge steps   75/55

 

 

 

 

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