12.15.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

500m row

lacrosse ball shoulder smash 2×1:00

2 rds

  • 6 pass throughs
  • 6  ohs
  • 15m bear crawl

WOD: 

Press

5 @ 70-75%-5rm

then:

8 min ascending ladder

3,6,9,12……continue increasing reps by 3 for the duration of the 8 minutes.

  • power snatch  95/65
  • box jump overs  24/20

 

 

 

 

 

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