10.20.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

runners hip 2×1:00

3 rds

  • 5 push ups
  • 7 air squats
  • 15 singles

WOD: 

back squat

5x @70%   75%   80%

then:

  • 300m run
  • 10 thrusters 115/85
  • 20 ghd sit-ups
  • 30 double unders
  • 300m run
  • 30 double unders
  • 20 ghd sit-ups
  • 10 thrusters  115/85
  • 300m run

 

 

 

 

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