12.22.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 250m row
  • 10 good mornings 45/35
  • 8 push ups
  • 6 inch worms

WOD: 

Power Cleans

3reps @60-65-70% then  EMOM 6 start @75% and climbing

rest 10 minutes then:

Diane

21-15-9

  • deadlifts 225/155
  • handstand push ups

 

 

 

 

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