Friday WOD {10/18/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Coach Lead Down/Back Drills

Weightlifting

Bench Press (3-3-3-3-3)

Metcon

Metcon (Time)

5 Rounds of: 20 American Swings (53, 35) 10 Goblet Lunges (53, 35, 5/per leg) *14min cap

Cash-Out

5 Min Foam Roll Pow Wow

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