10.29.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 airdyne

lacrosse ball shoulder smash 2×1:00

2 rds

  • 5 pass throughs
  • 5 ohs
  • 15 jumping jacks

WOD: 

deadlift

5×3 @70%

then:

EMOM for 10 minutes

  • 5 power snatch    115/85
  • 3 ohs   115/85
  • 15 lateral bar hops

 

 

 

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