WOD 4.23.14

Usain Bolt celebrates

CrossFit FMS WOD:  

Strength WOD:

2 min AMRAP

  • 5 bar kips
  • 5 pass throughs
  • 5 push ups

3x ME strict pull-ups

 

Conditioning WOD:

600m run

  • leg swings (forward/backward, side to side)
  • toe touches
  • high knees
  • butt kicks

then

10x 50m sprint

45 sec rest

 

After Party:

Runner’s hip

2×1:30

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