1.13.15

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

25 calories airdyne

3 rds

  • 15m bear crawl
  • 15 pvc pass throughs
  • 15 ohs

WOD:

strict pull ups

5x @9-12 reps

then

EMOM 12

  • 1 power snatch
  • 1 hang power snatch
  • 2 over head squats

**you pick weight**

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s