6.23.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

2rds

  • 200m run
  • 4 alternating samsons
  • 8 pvc pass throughs
  • 8 good mornings
  • 8 push ups

WOD: 

Push jerk 5×3 @75%

then

3RFT

  • 21 pull ups
  • 15 lateral bar hop burpees
  • 9 deadlifts  275/155

 

 

 

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