WOD 10.22.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 6 hand release push-ups
  • 6 overhead squats
  • 6 burpees

2.) Hang squat snatch progressions

WOD:

1.) 10 minutes to establish a 2RM hang squat snatch

2.) 8 minutes to establish a 5RM weighted bar dip 

After Party: 

1.) burpee/bear crawl relay. Teams of 3. 

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