WOD 8.28.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 5 burpees
  • 15 jumping jacks

2.) Bench press:

  • 20 push-up test
  • 20 reps with a light load

WOD:

1.) Bench press: 4 x 20  (yes, 20 reps)

  • Notes: If you do not pass the 20 push-ups test you will do 4 sets of AMRAP of push-ups. 

2.) Deadhang pull-ups + 2 negatives: 4 sets

  • *Notes: Do as many dead-hang pull-ups as you can followed immediately by 2 negatives. Negatives should take 3-5 seconds. 

After Party: 

1.) Rowing technique

2.) Teams of 3: As a team you will row 3 km. (1 km per person).

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