WOD 10.7.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 6 bar kips
  • 6 hand release push-ups
  • 6 alt. sampsons

2.) C2B pull-up progressions

3.) C2B pull-up progressions

WOD:

All for time:

  • 800 meter run
  • 40 C2B pull-ups (scale: jumping C2B pull-ups)
  • 800 meter run
  • 40 HSPUs (scale: 60 push-ups)

After Party: 

1.) 2 x 2:00 airplane crash victim

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