2.24.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

1k row

banded hip  2×1:00

3 rds

  • 6 bar kips
  • 8 air squats
  • 12 jumping jacks

WOD: 

12 minutes to establish a heavy clean and jerk

then:

AMRAP 10

3-6-9-12-15……….

  • thrusters  95/65
  • c2b pull-ups

increase rep scheme by 3 reps until time runs out.

 

 

 

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