Friday WOD {1/10/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

4min, 15sec ea:
Jumping Jacks
Squats
Mountain Climbers
Jumping Squats
-then-
4min, 15 sec ea:
Plank
Superman
Side Plank (L)
Side Plank (R)

Metcon

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips
*10 min cap
** (Games Version): Power Cleans

Cash-Out

CASH-OUT
1000m Row
PE = 90%

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