WOD 1.13.14

CrossFit FMS WOD:

Warm-Up:

1.) 3 minute AMRAP:

  • 6 alternating sampson stretches
  • bar kips

WOD:

Strength:

Strict Pull-ups

5 x max effort @ 2 minutes a set

Conditioning:

Death by sprints @15yds

With a continuous running clock

1st minute=1 sprint

2nd minute=2 sprints

3rd minute=3 sprints

As high as possible

3 minutes rest

1 minute on then 1 minute off

burpees

*18 minute cutoff

After Party:

  • Banded hamstring stretch 2×2:00
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