12.9.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

200m run

banded shoulder 2×1:00

2 rds

  • 6 pass throughs
  • 6  jump squats
  • 12 jumping jacks

WOD: 

Press

3×5 @75%

then:

10 min AMRAP

  • 8 push press 115/75
  • 10 KB step ups 20″ box (you pick kb weight)
  • 12 ball slams   35/20

 

 

 

 

 

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