WOD 1.10.14

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 10 up/down dogs
  • 25 singles

2.) 2 minutes of double unders

WOD:

5 rounds for time

  • 40 double unders
  • 30 kettle bell swings (1.5/1 pood)
  • 20 abmat sit-ups
  • 10 sumo deadlift high pulls (1.5/1 pood)

*Notes: 20 minute cut-off

After Party:

  • Foam roll calves 2×2:00
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