11.23.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 250m row
  • 10 good mornings
  • 10 bar kips
  • 10 push ups

WOD: 

Power Cleans

3reps @70-75-80%    2×1 reps @85%     1@90%

then:

 

  • 500m row
  • 21 deadlifts  225/135
  • 21 ring dips
  • 500m row
  • 15 deadlifts
  • 15 ring dips
  • 500m row
  • 9 deadlifts
  • 9 ring dips

 

 

 

 

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