7.11.16

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

3 rounds

  • 250m row
  • 25 jumping jacks
  • 10 good mornings
  • 10 btn presses (snatch grip)
  • 10 push ups

 

WOD: 

3 x strict pull ups @ 12-15 reps

then

4 rounds of

AMRAP 3

  • 3 Power snatches 135/95
  • 6 Hspu
  • 9 air squats

Rest 1 minute

**Scale as needed**

 

 

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