WOD 9.30.13

CrossFit FMS WOD

Warm-Up:

1.) 4 minute AMRAP:

  • 8 up/down dogs
  • 16 jumping jacks

WOD:

1.) Strict Pull-Ups: 3 x Failure (4 negatives for those scaling)

2.) 3 minutes per movement, 1 minute rest between each movement.

  • Ropeclimbs (15ft)
  • Airdyne
  • Burpees

After Party:

  • Squat bottom: 2 minutes
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