WOD 3.18.14

parker

CrossFit FMS WOD:  

Warm-Up:

1.) 5 minute AMRAP:

300m run

  • 6 samson stretches
  • 9 pvc thrusters
  • 15 jumping jacks

WOD:

12 minutes to establish 1RM squat snatch

 

then:

3 RFT

  • 5 thrusters 115/75
  • 10 lateral bar hop burpees

 

After Party:

banded shoulder

2×2:00

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