12.1.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:00 airdyne

wall assisted hip 2×1:00

2 rds

  • 6 air squats
  • 6  bar kips
  • 12 jumping jacks

WOD: 

Back squat

5×5 @70%

then:

10-8-6-4-2

  • power snatch   115/75
  • chest to bar pull-ups
  • *30 double unders after each set*

 

 

 

 

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