12.17.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

Airdyne 1:00

runner’s hip 2×1:00

2 rds

  • 6 alternating samsons
  • 6 push ups
  • 12 jumping jacks

WOD: 

“Rijn”

2 RFT

  • 29 air squats
  • 200m run
  • 29 burpees
  • 200m run
  • 29 jumping lunges
  • 200m run
  • 29 push ups
  • 200m run

 

 

 

 

 

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