10.21.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 Airdyne

banded hamstring 2×1:00

2 rds

  • 6 good mornings
  • 6 samson
  • 15m bear crawl

WOD: 

push press

5×3 @70-75-80%

then:

10 rft

  • 10 deadlifts   155/115
  • 10 hrpu

 

 

 

 

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