11.4.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

lacrosse ball shoulder smash 2×1:00

3 rds

  • 5 pass throughs
  • 5 push ups
  • 15m bear crawl

WOD: 

push press

3x @70&75%

3×3@80%

then:

  • 6 shoulder to overhead(s2oh)  155/115
  • 18 bar facing burpees
  • 50 double unders
  • 12 s2oh   135/95
  • 12 bar facing burpees
  • 50 double unders
  • 18 s2oh   95/65
  • 6 bar facing burpees
  • 50 double unders

 

 

 

 

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