WOD 8.13.13

CrossFit FMS WOD:

kipping-pull-up_drill

Warm-Up:

1.) 5 minute AMRAP:

  • 10 bar kips
  • 15 air squats
  • 20 jumping jacks

2.) C2B pull-up progressions

3.) Front squats:

  • 5 with an empty bar
  • 5 at WOD load

WOD:

1.) 1 minute per movement, 4 rounds.

  • Burpees
  • Front Squats (135/95)
  • C2B pull-ups
  • Rest

After Party: 

  • Lacrosse ball traps: 2 x 2:00
This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s