4.11.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 250m row
  • 25  jumping jacks
  • 10 good mornings 45/35
  • 5 thrusters 45/35

WOD: 

Weighted pull ups

2-2-2-1-1-1-1

then

5RFT

  • 15 thrusters 65/35
  • 7 plate burpees 45/25
  • 40 feet of overhead walking lunges 45/25

 

 

 

 

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