10.13.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 250m row
  • 8 good mornings 45/35
  • 8 front squats
  • 8 squat jumps

WOD: 

Strength:

front squat

3 rep max

then   1×3 @ 90% of max

then:

3 rft

  • 20 ghd sit ups
  • 20 deadlifts  185/115
  • 20 weighted box step ups  (24/20) you chose weight

 

 

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