WOD 10.16.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 4 hand release push-ups
  • 8 air squats
  • 12 jumping jacks

2.) Rope climb progressions

WOD:

  • 5 minutes of rope climbs (15ft, 5 points each)
  • 2 minute of rest
  • 5 minutes of strict bar dips
  • 2 minute of rest
  • 5 minutes of airdyne (calories)

After Party: 

basketball goal

  •  Four people from the class will have to make a total of 40 (10 each) shots in 120 seconds. For every shot below the goal of 40, the class has to do one burpee. For every shot above the goal of 40, the coach has to do one burpee.
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