10.17.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

row 400m

banded hamstring 2×1:00

2 rds

  • 5 good mornings
  • 5 gorilla pumpers
  • 5 air squats

WOD: 

deadlift

5×5 @75%

then:

For time:

  • 25 wall balls
  • 30 double unders
  • 20 wall balls
  • 30 double unders
  • 15 wall balls
  • 30 double unders
  • 10 wall balls
  • 30 double unders
  • 5 wall ball 2 for 1s

 

 

 

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