WOD 8.16.13

CrossFit FMS WOD:

Back-Squat (1)

Warm-Up:

1.) 6 minute AMRAP:

  • 6 back squats
  • 6 front squats
  • 6 overhead squats
  • 6 alt. sampson stetches

2.) Squat mobility: 

  • 2 minute squat bottom
  • 2 minute down dog

WOD:

Squat challenge: You have one chance or one set to do AMRAP of back, front, and overhead squats at the given loads. Score will be total reps from all three parts PLUS your total air squats. 

  • Back squats (185/125) 
  • Front squats (155/105)
  • Overhead squats (115/75)
  • 2 minute AMRAP of air squats

After Party: 

  • No post workout mobility work. 
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