1.5.14

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

500m row

wall assisted hip 2×1:00

3 rds

  • 6 good mornings
  • 6  air squats
  • 12 jumping jacks

WOD: 

Back squat

3x @ 70%  3x @75%    3×3@80%

then:

21-15-9

  • deadlifts     225/175
  • box jump overs   24/20
  • 20 calories on Airdyne after each set

 

 

 

 

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s