WOD 6.18.13

CrossFit FMS WOD:

Warm-Up:

1.) 6 minute countdown. Run 600 meters then AMRAP:

  • 5 hand release push-ups
  • 10 up/down dogs
  • 20 jumping jacks

WOD:

1.) Weighted Bar Dip: 3×5

2.) 10 minute AMRAP:

  • 30 strict bar dips
  • 30 box jumps (24”)
  • 30 burpees

Mobility/After Party:

1.) Propped hamstring stretch: 2×2:00

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