5.21.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

banded hamstring  2×1:00

3rds

  • 250m row
  • 7 good mornings
  • 7 push ups
  • 7 pvc thrusters

WOD: 

power clean

3 reps @70&75%   then 4×2 @80%

then

5 RFT

  • 10 deadlift   225/155
  • 20 wall ball shots  20/14

 

 

 

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