WOD 7.30.13

CrossFit FMS WOD:

box-jump

 

Warm-Up:

1.) 4 minute AMRAP:

  • 5 burpees
  • 30 singles

2.) 2 minute AMRAP:

  • double unders

3.) movement set-up and review

WOD: 

  • 80 double unders (400 singles)
  • 40 kettlebell swings (24kg/16kg)
  • 40 deadlifts (135/95)
  • 40 box jumps (24”)
  • 40 strict dips
  • 80 double unders (400 singles)

Mobility: 

  • Foam roll t-spine: 2:00
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