WOD 9.17.13

CrossFit FMS WOD:


1.) 4 minute AMRAP:

  • 5 push-ups
  • 10 air squats
  • 15 jumping jacks


1.) Strict Pull-Ups: 3 x failure (3-6 rep range for those scaling)

2.) 2 rounds, 2 minutes per station, 12 minutes total:

  • Bench Press (135/95)
  • Airdyne (calories)
  • Rest (Spotter for bench press)

*Notes: If you can’t do 10 push-ups, you will be doing push-ups instead of bench press. 

After Party: 

  • Lacrosse ball traps: 2 x 2:00


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