WOD 10.22.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 4 burpees
  • 4 alt. sampsons
  • 16 jumping jacks

2.) Power clean progressions

3.)Power cleans:

  • 3 empty bar
  • 3 at WOD load

WOD:

1:30 work, 30 second rest/transition time, 3 rounds.

  • Power clean (135/95)
  • Airdyne (calories)
  • Wallball (20/14)

After Party:

ankle_mobility_drill_34789_1_1_5910

1.) Ankle mobility: 1:30 per side.

 

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