4.29.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

500m row

 

WOD: 

Skill/weakness work Wednesday

Pick one skill/weakness (i.e., hspu-strict-kipping-, pistols, toes to bar, muscle ups, pull ups)

  • EMOM 20
  • odd-work
  • even-rest

then

Conditioning:

5x300m Row, 1 min rest

Goals

Men: under :55 for all sets
Women: under 1:03 for all sets

 

 

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