9.1.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

2rds

  • 250m row
  • 15 walking lunges
  • 10 air squats
  • 5 push ups

WOD: 

Strength:

front squat

5rm with 4 second pause on 1st rep

then   2×5 @ 85% (no pause)

then:

21-15-9

  • front rack lunge steps  135/95
  • burpees
  • push press

 

 

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