10.16.14

187650ba276ea8b19a5b33ae68df7d91

 

CrossFit FMS WOD:

1.)  Warmp-up

5 min foam roller session

2 rds

  • 6 alternating samson
  • 6 up/down dogs
  • 9 bar kips

WOD: 

power clean

5×3 @70%

then:

4 rds @ 2 mins each

  • 20 kbs  53/35
  • 15 sdhp  53/35
  • max rep ball slams

1 min rest after each round

 

 

 

 

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