6.30.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 15 calories airdyne
  • 4 alternating samsons
  • 8 bar kips
  • 8 ohs
  • 8 push ups

WOD: 

Push jerk 3x @65-70-75% then 3RM

then

3RFT

  • 7 muscle ups/C2B
  • 14 ohs   95/65
  • 21 burpees

 

 

 

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