10.24.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded hamstring 2×1:00

2 rds

  • 5 push ups
  • 6 alt. samsons
  • 7 bar kips

WOD: 

deadlift

5x @70-75-80%

then:

3RFT

  • 400m run
  • 20 kbs  53/35
  • 15 pull-ups
  • 10 plate burpees   45/35

 

 

 

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