WOD 4.10.14

091812-Slam-Balls-400x264

 

CrossFit FMS WOD:  

Warm-Up:

banded hip

2×1:30

4 minute AMRAP:

  • 6 up/down dogs
  • 6 pass throughs
  • 9 pvc thrusters

WOD:

15 minutes to establish a 1RM clean & jerk

then

9 minute AMRAP

  • 15 ball slams  35/20
  • 10 toes to bar

 

After Party:

 

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