9.8.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 250m row
  • 10 good mornings  45/35
  • 10 jump squats
  • 5 inch worms

WOD: 

Strength:

front squat

5rm with 3 second pause on 1st rep

then   2×5 @ 90% (no pause)

then:

10-9-8-7-6-5-4-3-2-1

  • deadlifts  185/115
  • box jumps

 

 

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