4.21.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

200m row

banded shoulder 2×1:00

3rds

  • 6 alt. samson stretches
  • 8 push ups
  • 15m bear crawl

WOD: 

push press

3×5 @75%

then

  • 400m run
  • 15 clean and jerks   135/95
  • 3 rope climbs
  • 400m run
  • 12 clean and jerks
  • 2 rope climbs
  • 400m run
  • 9 clean and jerks
  • 1 rope climb

 

 

 

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