4.16.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

200m run

lacrosse ball shoulder smash  2×1:00

3rds

  • 6 spiderman-samson-hamstring complex
  • 7 jump squats
  • 9 ohs

WOD: 

power clean

5×3 @70%

then

5RFT

  • 6 burpee box jumps  20in
  • 12 ohs   75/55

 

 

 

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