11.14.14

thrusters1

 

CrossFit FMS WOD:

1.)  Warmp-up

Airdyne 1:30

banded shoulder 2×1:00

3 rds

  • 5  bar kips
  • 5 air squats
  • 15 jumping jacks

WOD:

10 RFT

  • 2 muscle ups (4 chest to bar pullups)
  • 4 thrusters   115/75
  • 6 plate burpees  25/10

 

 

 

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