WOD 8.30.13

CrossFit FMS WOD:

kipping-pull-up_drill

Warm-Up:

1.) 5 minute AMRAP

  • 12 bar kips
  • 6 alt. sampsons

2.) Press:

  • 5 light
  • 5 moderate

WOD:

1.) 10 minutes to establish a 1RM strict press

2.) “Nicole” 

20 minute AMRAP:

  • Run 400 meters
  • Max reps pull-ups 

After Party: 

  • No post workout mobility. 
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