8.1.16

shepherd

 

CrossFit FMS WOD:

1.)  Warm-up

3 rounds

  • 250m row
  • 30 singles
  • 10 push ups

 

WOD: 

Strict pull ups

5 sets @ 9-12 reps

then

  • 21- hang power cleans 135/95
  • 21- lateral bar hop burpees
  • 100- double unders
  • 15- hang power cleans
  • 15 – lateral bar hop burpees
  • 75- double unders
  • 9- hang power cleans
  • 9- lateral bar hop burpees
  • 50-double unders

 

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s