8.12.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

Row 750m

2 rounds

  • 6 alternating samsons
  • 8 push ups
  • 10 air squats
  • 30 singles

WOD: 

EMOM 16

  • skill/weakness #1
  • skill/weakness #2

then

  • 200m run
  • 10 kbs  53/35
  • 30 double unders
  • 20 kbs
  • 30 double unders
  • 30 kbs
  • 30 double unders
  • 200m run

 

 

 

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s