1.7.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

500m row

runner’s hip 2×1:00

3 rds

  • 6 alternating samsons
  • 8 air squats
  • 12 jumping jacks

WOD: 

Weighted pull-ups

2-2-2-2-2

then:

With a running clock
3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.
Post totals for each of the four movments.

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