9.11.15

shepherd

FRIDAY schedule change-only 1 afternoon class at 5:30pm (all other classes as scheduled)

 Yoga this Saturday at 9 a.m. and WOD at 10 a.m.

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

2 rounds

  • 25 jumping jacks
  • 10 jump squats
  • 10 push ups

WOD: 

push press 8RM then

2×8 @90%

then

5 rft

  • 9 thrusters 95/65
  • 12 burpees
  • 200m run

**scale as needed**

 

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