10.14.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

400m run

3 rds

  • 6 alternating samsons
  • 8 push ups
  • 10 air squats
  • 15m bear crawl

WOD:

EMOM 20

  • Odd: skill/weakness 1
  • Even:  skill/weakness 2

(skill focus: last week’s tutorials)

then

5x every 2:30

  • 200m run
  • 15 kbs
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