WOD 11.20.13

CrossFit FMS WOD:

Warm-Up:

1.) 3 minute AMRAP:

  • 30 singles
  • 8 up/down dogs

WOD:

2 rounds for time:

  • 90 double unders (270 singles)
  • 30 burpees
  • 30 box jumps (24”)

—THEN—

  • Row 600 meters

*Notes: 18 minute cutoff. 

After Party:

  • Foam roll quads: 2 x 1:30
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One Response to WOD 11.20.13

  1. Heart for Souls says:

    I love Dan Bailey! It makes so much sense!

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