WOD 9.16.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP

  • 10 thrusters (pvc)
  • 10 up/down dogs

2.) Movement set-up and review.

WOD:

All for time:

-3 RFT of:

  • 15 push presses (135/95)
  • 15 front squats (135/95)
  • 15 sumo deadlifts (135/95)

—–THEN—–

  • 30 calorie row
  • 30 burpees

After Party: 

  • Active hamstring stretch: 2 x 2:00
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