WOD 3.31.14

strength-speed-hang-clean

CrossFit FMS WOD:  

Warm-Up:

1.) 5 minute AMRAP:

300m run

  • 5 pass throughs
  • 10 air squats
  • 15 jumping jacks

WOD:

Back squat

3-3-3-3-3

then:

3 RFT

  • 400m run
  • 7 hang cleans 155/115
  • 15 hspu

 

After Party:

Foam roll quads and hamstrings

2×1:30

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