WOD 10.3.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 6 burpees
  • 6 up/down dogs
  • 6 sit-ups

WOD:

2 minutes per movement, 4 rounds, 24 minutes total

  • Row (calories)
  • Strict Bar Dips
  • Rest

After Party: 

20130430_anterior_delt_barbell_smash-240x180

  • Anterior deltoid barbell smash 2 x 2:00
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