4.14.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2:00 Airdyne

lacrosse ball shoulder smash  2×1:00

3rds

  • 5 alternating samsons
  • 7 jump squats
  • 15 jumping jacks

WOD: 

push press

5×5 @70%

then

3RFT

  • 30 wall balls  24/20
  • 15 power cleans  135/95

 

 

 

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