1.29.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

500m row

lacrosse ball shoulder smash  2×1:00

3 rds

  • 6 pass throughs
  • 6  ohs
  • 20 singles

WOD: 

Front squats

5×3 @70%

then:

EMOM 10 minutes

  • odd 10 ohs  95/65
  • even 50 double unders

 

 

 

 

 

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