WOD 7.22.13

CrossFit FMS WOD:

Back-squat

 

Warm-Up:

1.) Check in with your key-cards

2.) 5 minute AMRAP:

  • 10 back squats (PVC)
  • 5 burpees

3.) Back squats:

  • 15 with an empty barbell
  • 10 at WOD load

4.) Movement set-up and review

WOD:

1.) All for time:

  • 30 handstand push-ups
  • 40 back squats (95/65)
  • 30 strict bar dips
  • 40 back squats (95/65)
  • 30 hand release push-ups
  • 40 back squats (95/65)

*Notes: The barbell must come from the ground. 

After Party: 

  • Couch stretch: 4 x 2:00
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