Friday WOD {11/1/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

3 Rounds of:
100 Ft Bear Crawl
10 Squats
10 Push-ups
10 Sit-ups

Weightlifting

Bench Press (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:
5 T2B
10 HRPUs
15 Sit-ups

Cash-Out

Lateral Opener PNF – 2min/arm

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