WOD 3.25.14

crossfit-rope-climbing-technique

CrossFit FMS WOD:  

Warm-Up:

1.) 5 minute AMRAP:

400m run

  • 5 push-ups
  • 10 good mornings
  • 25 singles

WOD:

Weighted dips

1-1-1-1-1-1

then:

5 RFT

  • 30 double unders
  • 10 dead lifts    185/135
  • 2 rope climbs

 

After Party:

Foam roll calves and hamstrings

2×1:30

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