WOD 2.4.14

CrossFit FMS WOD:

Warm-Up:

1.) 4 minute AMRAP:

  • 10 up/down dogs
  • 10 pvc thrusters
  • 25 singles

WOD:

12 minutes to establish a

1RM Front Squat

then

For time:

  • 50 thrusters 45/35
  • 75 double unders
  • 40 thrusters 45/35
  • 50 double unders
  • 30 thrusters 45/35
  • 25 double unders

 

After Party:

Anterior shoulder smash (lacrosse ball)

2×2:00

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