WOD 8.1.13

CrossFit FMS WOD:

12_5_Thruster_Bottom_WEB_v2

 

Warm-Up:

1.) 4 minute AMRAP:

  • 10 up/down dogs
  • 10 thrusters (PVC)

2.) Thrusters:

  • 5 with an empty barbell
  • 5 at WOD load

WOD:

Three rounds for total reps of:

  • 2 minute AMRAP of thrusters (95/65)
  • 2 minute AMRAP of burpees
  • 2 minute rest

Mobility: 

  • Lying shoulder mobility: 3 minutes
  • Squat bottom: 3 minutes
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