3.9.15

shepherd

 

CrossFit FMS WOD:

1.)  Warmp-up

500m row

banded hip  2×1:00

3 rds

  • 7 good mornings
  • 7 push ups
  • 15 jumping jacks

WOD: 

back squat 2×5 @70 1×5@75-80%

then:

5rft

  • 7 deadlifts   275/185
  • 20 air squats
  • 7 strict hspu

 

 

 

 

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