WOD 7.15.13

CrossFit FMS WOD:

Mikko is DA-MAN!

Mikko is DA-MAN!

Warm-Up:

1.) 5 minute AMRAP:

  • 10 active bar kips
  • 10 alt. sampsons
  • 30 jumping jacks

2.) Spanish rope climb progression

WOD:

1.) All for time:

  • 8 rope climbs (24 lying-to-standing)
  • 60 burpees
  • 40 C2B pull-ups

*Notes: Complete in any order but once you start a movement, you must complete all the reps of that given movement before moving on. 17 minute cutoff. 

After Party:

  • Pick up your check-in key tag if you haven’t already.
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