WOD 8.7.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 8 overhead squats
  • 8 burpees

2.) Pre mobility:

  • 2 minute down dog
  • 2 minute squat bottom

3.) Hang squat snatch progressions

4.) Hang squat snatch:

  • 3 with an empty bar
  • 3 at a moderate load

WOD:

1.) Hang squat snatch: 5 x 3

2.) 10 minute AMRAP:

  • 14 kettlebell swings (24kg/16kg)
  • 14 alternating jump switch lunges (7/leg)

After Party: 

  • No post WOD work
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