Friday WOD{5/16/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

20 Bow and Bends
20 Hip Circles
20 Knee Circles
20 Squats
20 Shoulder Circles

Weightlifting

Clean and Jerk (5 x 2 (~75-85%))

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cash-Out

3 rounds: 1 minute max effort rowing

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