8.28.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

25 calories-airdyne

3 rounds

  • 6 up/down dogs
  • 8 push ups
  • 10 air squats
  • 15m bear crawl

WOD: 

for time:

  • 400m farmers carry   53/35 (1 kb in each hand)
  • 40 ghd sit-ups
  • 40 hang power cleans  115/75
  • 40 bar facing burpees

**scale as needed**

 

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