WOD 7.1.13

CrossFit FMS WOD:

games09nicolegordonwallball

Warm-Up:

1.) 5 minute AMRAP:

  • 30 singles
  • 10 bar kips
  • 10 air squats

2.) 2 minute AMRAP of double unders

3.) Movement set-up and review

WOD:

2 RFT of:

  • 30 C2B pull-ups
  • 60 Wallballs
  • 90 Double-Unders (450 singles)

*Notes: 18 minute cutoff. 

Mobility/After Party: 

  • Pigeon stretch: 2 x 2:00

Today’s Extra Credit: 

  • 1
  • 3A
  • 3B

 

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