Friday WOD {12/13/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

4min, 15sec ea:
Jumping Jacks
Squats
Mountain Climbers
Push-ups

Metcon

Metcon (Time)

500m Row Buy-In
-Then-
5 Rounds of:
3 Cleans (205, 145)
6 Burpee Box Jumps
9 Ring Dips
-Then-
500m Row Cash-Out
*25min cap
*cleans can be power or full

Cash-Out

5min Foam Roll Pow Wow

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