4.8.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

2rds

  • 3 bar kips
  • 7 push ups
  • 9 air squats

WOD: 

For time:

  • 500m row
  • 40 air squats
  • 30 abmat situps
  • 20 push ups
  • 10 pull ups

then

Skill work

  • work to a max set of strict ring/bar dips
  • 5×40% of the above

 

 

 

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