WOD 7.13.13

CrossFit FMS WOD:

It's a thruster... for a boat... get it? lawlz

Thrusters?

Warm-Up:

1.) 5 minute AMRAP:

  • 10 up/down dogs
  • 10 alt. sampson stretches
  • 30 jumping jacks

WOD:

17 minute AMRAP:

*Teams of 3: CrossFit Cards

  • Hearts: Kettlebell swings (24kg/16kg)
  • Spades: Burpees
  • Clubs: Thrusters (45/35)
  • Diamonds: Jumping C2B Pull-Ups

*Notes:

  • Jokers = 10 reps of all 4 movements
  • Aces = 400 meter runs
  • Face cards = 10 reps of given suit

After Party: 

  • Pigeon: 2×2:00

 

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