WOD 11.6.13

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 6 front squats
  • 6 up/down dogs
  • 25 singles on the jump rope

2.) 1:30 of double unders

3.) front squats:

  • 3 moderate
  • 3 WOD load

WOD:

1.) 7 minute AMRAP:

  • 10 front squats (135/95)
  • 30 double unders

—3 minute rest—

7 minute AMRAP:

  • 10 front squats (135/95)
  • 15 burpees

After Party:

1.) Banded hip: 2 x 2:00

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