WOD 8.22.13

CrossFit FMS WOD:

weighted-pullup

Warm-Up:

1.) 5 minute AMRAP:

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

2.) Pull-Ups:

  • 5 easy pull-ups
  • 5 moderate pull-ups

WOD:

1.) Strict Weighted Pull-Ups: 3 x 5

2.) 3 minutes per movement, all back-to-back. Score = total reps.

  • box jumps (24”)
  • c2b pull-ups
  • wallballs (20/14)

After Party: 

  • Foam roll traps: 3 minutes

 

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