12.22.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

400m run

runner’s hip 2×1:00

2 rds

  • 6 pass throughs
  • 6  thrusters
  • 20 singles

WOD: 

Back squat

5×3 @ 70%

then:

7 min AMRAP

  • 200m run
  • 30 double unders
  • 11 thrusters   95/65

 

 

 

 

 

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