2.9.16

shepherd

 

CrossFit FMS WOD:  

1.)  Warm-up

3rds

  • 250m row
  • 10 front squats  45/35
  • 10 shoulder presses
  • 30 second hollow rock hold

WOD: 

Front squat @80% of 5RM

5-5-5

then

3RFT

  • 10 jerks  155/115
  • 10 toes-to-bar
  • 10 burpees

 

 

 

 

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