Friday WOD{4/11/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Coach Led down and Back Drills

Weightlifting

Clean and Jerk (5 x 3 (~70-80%))

Weightlifting

Clean Pull (4 x 4 (90-100%))

Metcon

Metcon (Time)

21-15-9
KB Clean and Jerk (Alt.) (53/35)
HR Push-ups
*8 min time cap

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