4.28.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

500m row

banded shoulder 2×1:00

3rds

  • 4 alt. samson stretches
  • 8 jump squats
  • 20 singles

WOD: 

push press

5 reps @70-75-78% then 5RM

then

EMOM 12

  • odd- 7 deadlifts (you choose weight)
  • even-50 double unders

 

 

 

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