9.22.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 250m row
  • 25 singles
  • 10 squat jumps
  • 8 push ups

WOD: 

Strength:

front squat

3rm with 5 second pause on 1st rep

then   2×3 @ 80% (no pause)

then:

40-30-20-10

  • kbs 2/1.5 (russian)
  • hand release push ups
  • 50 double unders after each set

 

 

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