8.25.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

2rds

  • 200m run
  • 50 jumping jacks
  • 15 walking lunges
  • 10 jump squats
  • 5 push ups

WOD: 

Strength:

front squat

5rm with 5 second pause on 1st rep

then   2×5 @ 80% (no pause)

METCON:

3rft

  • 15 deadlifts 185/115
  • 30 overhead walking lunges  45/25
  • 15 plate burpees  45/25

 

 

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