12.29.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 airdyne

lacrosse ball shoulder smash 2×1:00

2 rds

  • 6 pass throughs
  • 6  ohs
  • 12 jumping jacks

WOD: 

Press

5 @70 and 75%

3×3@80%

then:

15-12-9-6-3

  • OHS 115/85
  • 30 abmat sit-ups after each round

 

 

 

 

 

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