9.15.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 100m run
  • 10 squat jumps
  • 8 bar kips
  • 6 push ups

WOD: 

Strength:

front squat

5rm with 1 second pause on 1st rep

then   2×5 @ 90% (no pause)

then:

5 rft

  • 3 power cleans  185/135
  • 6 strict hspu
  • 9 chest to bar pull-ups

 

 

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