WOD 9.17.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

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

WOD:

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

 

This entry was posted in Uncategorized. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s