11.20.15

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

3 rounds

  • 10 calories-airdyne
  • 7 thrusters
  • 7 push ups
  • 7 bar kips

WOD: 

For time:

  • 30 calories- airdyne
  • 30 toes-to-bar
  • 30 burpees
  • 30 thrusters  115/85
  • 30 burpees
  • 30 toes-to-bar
  • 30 calories-airdyne

 

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