4.13.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

500m row

twisted cross  2×1:30

3rds

  • 7 push ups
  • 7 air squats
  • 20 singles

WOD: 

front squat

5×3 @70%

then

  • 30 hang power snatches  95/65
  • 50 DUs
  • 20 hang power snatches  115/85
  • 75 DUs
  • 10 hang power snatches  135/105
  • 100 DUs

 

 

 

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