WOD 9.21.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 4 alt. lunges
  • 4 burpees
  • 4 up/down dogs

WOD: 17 minute AMRAP

Card Game! Teams of 3:

  • Spades: KBS (24kg/16kg)
  • Clubs: Alt. Step-Ups (24”)
  • Hearts: Double Unders (x2 singles)
  • Diamonds: Deadlifts (135/95)

Exceptions:

  • Aces: 400 meter run
  • Facecards: 15 reps of given suit
  • Jokers: 10 of each movement

After Party: 

  • Whole 30 kick-off meeting at 11:00 am! Be there!
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