10.29.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

400m run

2 rounds

  • 25 jumping jacks
  • 7 good mornings  45/35
  • 7 btn presses 45/35
  • 7 hang snatch

WOD: 

15 minutes to establish a

3RM hang snatch

then

4 rft

  • 7 hang snatch  135/95
  • 14 hspu- start with max effort strict hspu before kipping

 

 

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