7.27.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

400m run

3rds

  • 6 bar kips
  • 8 ohs
  • 30 singles

Couch stretch 2x 1:00

WOD: 

Push jerk 3 reps @60&65%   2x@70 and 75%

2rm

then

3 RFT

  • 400m run
  • 50 DUs
  • 15 OHS (95/65)

 

 

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