WOD 8.20.13

CrossFit FMS WOD:

push-press

Warm-Up:

1.) 4 minute AMRAP:

  • 4 burpees
  • 8 up/down dogs
  • 12 jumping jacks

2.) Movement set-up and review.

WOD:

  • Run 600 meters
  • 30 push presses (95/65)
  • 3 rope climbs (15 ft.)
  • Run 400 meters
  • 20 push presses (95/65)
  • 2 rope climbs (15 ft.)
  • Run 200 meters
  • 10 push presses (95/65)
  • 1 rope climbs (15 ft.)

*Notes: 25 minute cutoff. 

After party: 

  • No post workout mobility work.
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