10.28.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

2 rds

  • 6 alternating samsons
  • 10 air squats
  • 250m row

WOD:

Pistol tutorials

Or

EMOM 20

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

then

Teams of 2 row (calories)

50-40-30-20-10-10-20-30-40-50

Athlete 1 rows  50-30-10-20-40

Athlete 2 rows 40-20-10-30-50

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