1.8.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1:30 Airdyne

banded hamstring 2×1:00

3 rds

  • 5 gorilla pumpers
  • 7 thrusters
  • 15m bear crawl

WOD: 

deadlift

3 @70-75%

3×3@80%

then:

10-9-8-7-6-5-4-3-2-1

  • Thrusters, 95/65
  • 30 Double unders after every round of thrusters.

 

 

 

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