WOD 11.19.12

CrossFit FMS WOD

18 minute AMRAP:

  • 5 deadlifts (185/135)
  • 10 push-ups
  • 150 meter run

==========================================

Extra Credit

Gymnastics: 

  • Death by ring dip

Notes: Start a rolling clock. At the start of the first minute do 1 strict ring dip. At the start of the 2nd minute do 2 strict ring dips. Continue adding 1 ring dip/minute until you are unable to complete the round.

Strength: 

  • 5X3 Deadlift – heaviest possible, rest 2 plus minutes.

Notes: You will do 5 sets of 3 reps each. 

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