10.28.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 Airdyne

banded shoulder 2×1:00

3 rds

  • 6 samson
  • 6 push ups
  • 15 jumping jacks

WOD: 

push press

3×3 @70%

then:

  • 12 hang power clean  155/115
  • 15 hspu
  • 9 hang power clean
  • 15 hspu
  • 6 hang power clean
  • 15 hspu
  • 3 hang power clean

 

 

 

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s