12.9.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3 rds

  • 25 singles
  • 10 good mornings  45/35
  • 10 push ups
  • 10 calories airdyne

WOD:

back squat

8RM then

1×8 at 80% of 8RM

then

3RFT

  • 8 deadlifts   275/185
  • 32 double unders
  • 8 strict handstand push ups

 

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