WOD 12.4.13

CrossFit FMS WOD:

Back-Squat (1)

Warm-Up:

1.) 4 minute AMRAP

  • 4 sampsons
  • 4 burpees
  • 8 air squats

WOD:

1.) 4 minutes on,  2:00 minute rest x 3:

  • 15 back squats (95/65)
  • 15 push-ups
  • 15 lateral bar hops (over & back = 1)

After Party: 

  • 4 x 1:00 ankle mobility
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