10.29.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm up

1:30 airdyne

runner’s hip 2×1:00

3 rounds

  • 6 alternating samsons
  • 6 air squats
  • 20 singles

 

WOD: 

Partner WOD

For time:
Row 500 meters (each)
100 kbs  53/35  (combined)
Row 500 meters
200 double unders
Row 500 meters
100 abmat sit-ups
Row 500 meters
100 hand release push-ups

 

 

 

 

 

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