Friday WOD {11/15/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

4min, 15 sec each of:
Jumping Jacks
Squats
Push-ups
Jumping Lunges

Weightlifting

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

*elbows in. vertical forearms. hit sternum.

Metcon

Metcon (Weight)

For Completion:
30 TGUs (AHAP, 15/arm)

1000m Row (Time)

Max Effort 1000m Row

Cash-Out

10min Foam Rolling

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