10.10.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded hamstring 2×1:00

3 rds

  • 5 good mornings
  • 5 gorilla pumpers
  • 10 jumping jacks

WOD: 

deadlift

5×5 @70%

then:

For time:
Row 30 calories
30 burpees, jumping over the barbell
135-lb. hang cleans, 30 reps

 

 

 

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