12.15.14

 

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