12.15.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:00 airdyne

wall assisted hip 2×1:00

2 rds

  • 6 alternating samsons
  • 6  jump squats
  • 12 jumping jacks

WOD: 

Back squat

5x @70-75-80%

5RM

then:

10 min AMRAP

  • 200m run
  • 9 deadlifts   185/115
  • 12 wall balls 20/14

 

 

 

 

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