7.6.16

shepherd

 CrossFit FMS WOD:

1.)  Warm-up

2 minutes airdyne or row

3rds

  • 10 push ups
  • 10 squat jumps
  • 10 bar kips

WOD: 

Bench press

3×3 @ plus 5-10 pounds from last week

2×6 @75% of today’s weight

then

30-20-10

  • kbs
  • burpee
  • knees to elbows

 

 

 

 

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