Friday WOD {10/25/13}

 In Daily WODs

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Run 400m
then
3 Rounds of
10 Squats
10 Roll Backs
10 Deadlifts (95, 75)

Weightlifting

Deadlift (3-3-3-3-3)

Metcon

Metcon (Time)

3 Rounds of:
400m Plate Carry (45, 25)
30 Plate GTOH
*14min cap

Cash-Out

5min Foam Roll Pow Wow

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