11.13.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 airdyne

couch stretch 2×1:00

3 rds

  • 5 thrusters
  • 6 lunge steps
  • 15 jumping jacks

WOD: 

push press

5x @70&75%

3x@80%

2×2@85%

then:

4RFT

  • 20 wall balls    20/14
  • 10 hang power cleans   135/95
  • 6 lunge steps with barbell in front rack

 

 

 

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