11.18.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

400m row

banded shoulder 2×1:00

3 rds

  • 5 push ups
  • 6 up/down dogs
  • 20 singles

WOD: 

push press

3x @70&75%     2x@80%   1×85%

1RM

then:

 

4RFT

  • 8 hang power snatch  115/85
  • 12 ghd sit-ups
  • 30 DUs (90 singles)

 

 

 

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