Friday WOD {11/29/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

3 Rounds of the complex
5 DL
5 HPC
5 FSQ
5 SP
5 PP

Weightlifting

Push Press (10min to Establish a 5RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

9min AMRAP:
400m Run Buy-in
5 Hang Power Clean (135, 95)
5 Front Squat (135, 95)
5 STOH (135, 95)

Cash-Out

Coach Lead Mobility

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