WOD 10.4.13

CrossFit FMS WOD

Warm-Up:

1.) 5 minute countdown. Run 400 meters then AMRAP:

  • 10 OHS
  • 6 sampsons

2.) Overhead squats:

  • 3 with an empty bar
  • 3 at WOD load

WOD:

“Nancy”

5 RFT of:

  • 400 meter run
  • 15 overhead squats (95/65)

*Notes: 18 minute cutoff. 

After Party:

  • Free throw for penalty game
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