11.19.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

3 rds

  • 15m bear crawl
  • 6 bar kips
  • 12 jumping jacks

WOD: 

Weighted pull-ups

1-1-1-1-1

then

7 min amrap

  • 15 calorie airdyne
  • 7 ball slams  35/20

2 minute rest

7 minute amrap

  • 15 calorie row
  • 7 burpees over rower

 

 

 

 

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