WOD 10.10.13

CrossFit FMS WOD:

We need to invent a game like this… except a lot harder… hmm

Warm-Up:

1.) 4 minute AMRAP:

  • 5 air squats
  • 1o up/down dogs
  • 15 jumping jacks

2.) Movement set-up and review.

WOD:

1.) Wallballs

2.) Row (calories)

3.) Burpees

*Notes: All parts have a 1 minute of work, 1 minute of rest format. For each part you will do 8 minutes (4 minutes of work). Score = total reps from all 3 parts. 

After Party:

1.) 2 x 2:00 ankle mobility.

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