12.7.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 250m row
  • 10 thrusters
  • 8 push ups
  • 6 pvc pass throughs

WOD: 

Power Cleans

3reps @60-65-70% then  EMOM 6 @75% and climbing (no misses!)

then:

Jackie

  • 1,000m row
  • 50 thrusters  45/35
  • 30 pull ups

 

 

 

 

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