10.16.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

2 rounds

  • 250m row
  • 10 lunges
  • 10 thrusters
  • 10 bar kips

WOD: 

  • 30 calorie row
  • 30 overhead walking lunges  45/25
  • 30 pull ups
  • 30 hand release push ups
  • 30 toes to bar
  • 30 thrusters  65/45
  • 30 calorie row

 

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