7.7.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 250m row
  • 10 good mornings  45/35
  • 10 squat jumps
  • 5 push ups

WOD: 

Push jerk 5×2 @65%

then

3RFT

  • 30 calorie row
  • 20 deadlifts 155/95
  • 15 plyo push-ups

*Plyo pushups should be performed by dynamically alternating hands on a 45lb/25lb bumper plate

 

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