WOD 10.24.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 2 traveling inchworms
  • 10 jumping jacks

2.) Sumo deadlifts:

  • 10 reps at a moderate weight

WOD:

You have 18 minutes:

  • Run 2400 meters for time then use your remaining time to establish a 3 rep max sumo deadlift.

Notes: Your starting score will be based on your 2400 meter run time. Every second = 1 point. For every pound of your sumo deadlift 3RM, deduct a point. The lower your score, the better.

After Party: 

  • Down dog PNF: 20 x 5 seconds

 

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