1.27.16

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

500m row

2rds

  • 50 singles
  • 25 band pull aparts
  • 10 shoulder presses  45/35
  • 10 push ups

WOD: 

Push Jerk

5-5-5

then

1000m row

followed by

3rft

  • 50 double unders
  • 25 push ups
  • 50 double unders
  • 5 ring/bar muscle ups (scale is 2 reps of highest level pull up and 2 dips for each MU)

 

 

 

 

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