4.28.16

shepherd

 

 

CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 10 calories airdyne
  • 8 good mornings
  • 4 inch worms
  • 4 alternating samsons

WOD: 

Deadlift 5RM

Then

Every 2:30 X 4

  • 15/12 calories-airdyne
  • Max effort kettlebell swings

Rest 2:30 after each set

 

 

 

 

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