10.19.16

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 CrossFit FMS WOD:

1.)  Warm-up

3 rds

  • 50 singles
  • 25 jumping jacks
  • 10 pvc pass throughs
  • 10 push ups

WOD: 

Skill conditioning

for time

  • 200 double unders
  • rest 1 minute
  • 100 double unders

SCALE= double under attempts, no singles

 then

for time

  • 50 hspu (scale=seated strict dumbbell press)
  • 40 toes to bar
  • 30 ball slams
  • 20 pistols (10 each leg)
  • 10 muscle ups (scale= highest level pull up + 2 dips)
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