12.30.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

300m row

banded hip 2×1:00

2 rds

  • 6 push ups
  • 6  jump squats
  • 20 singles

WOD: 

Back squat

3 @ 70%    4×3 @75%

then:

10-8-6-4-2

  • power cleans    135/95
  • strict hspu
  • 40 double unders after each set

 

 

 

 

 

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