9.15.16

image

 CrossFit FMS WOD:

1.)  Warm-up

500m row

3rds

  • 10 squat jumps
  • 10 front squats
  • 10 shoulder press
  • 10 bar kips

WOD: 

Thruster

1-1-1-1-1

then

9-7-5

  • Thrusters 155/115
  • Ring muscle ups  (bar mu/c2b pull ups/strict pull ups)

 

 

 

 

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