6.13.16

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

3rds

  • 250m row
  • 10 good mornings
  • 10 push ups
  • 5 inch worms

 

WOD: 

Strict pull ups 5x @ 9-12 reps

then

  • 1,000m row
  • 25 deadlifts 225/155
  • 50 handstand push ups
  • 25 deadlifts

SCALE AS NEEDED

 

 

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