WOD 7.19.13

CrossFit FMS WOD:

helen_front_squat_50

Warm-Up:

1.) Musical Bear Balls Game

2.) 4 minute AMRAP:

  • 6 alt. sampsons
  • 6 front squats (PVC)

3.) PVC partner front rack stretch: 2 x 1:00

WOD:

1.) 12 minutes to establish a 1RM front squat

2.) Dead hang pull-ups: 4 x failure

After Party:

1.) 50 burpee partner relay! (25/partner)

2.) Pick up your key cards so you can start scanning in on Monday!

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