1.27.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

2:00 Airdyne (15 sec hard 15 sec easy)

over head tissue smash 2×1:00

3 rds

  • 5 inch worms
  • 10 push ups
  • 15m bear crawl

WOD: 

Push press

4×5 @ 75%

then:

AMRAP 8 min

  • 5 deadlifts 135/95
  • 5 hang power cleans 135/95
  • 5 front squats 135/95
  • 5 jerks 135/95

 

 

 

 

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