11.17.14

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

1:30 airdyne

wall assisted hip 2×1:00

3 rds

  • 4 pass throughs
  • 6  good mornings
  • 8 air squats

WOD: 

front squat

2x @70-75-80-85%

1RM

then:

15-12-9-6-3

  • Deadlift     245/155
  • HSPU (deficit=45lb plate)

 

 

 

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s