WOD 9.13.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 4 push-ups
  • 8 air squats
  • 12 good mornings

2.) Deadlifts:

  • 5 deadlifts at a light load
  • 5 deadlifts at a moderate load

WOD:

1.) 12 minutes to establish a 1RM deadlift

2.) “Diane”

21-15-9 rep RFT of:

  • Deadlifts (225/155)
  • HSPUs

After Party:

  • No post workout mobility.
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