12.18.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

Airdyne 1:00

banded hamstring 2×1:00

2 rds

  • 5 jump squats
  • 15m bear crawl
  • 20 singles

WOD: 

deadlift

5x @70-75-80%

5RM

then:

5 rds

  • 6 strict hspu
  • 9 ghd sit-ups
  • 30 double unders

 

 

 

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