Monday Wod {03/10/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up (No Measure)

5 Minutes of Jump Rope
1×20 of each Glute-activation Drills

Back Squat (5, 3, 1, 1 (75%, 85%, 95%, 95%+))

Metcon (Time)

3 Rounds of:
Run 400M
12 Alternating Pistols
12 Push-ups
12 American KBS (70, 53)
*15 minute time cap

Cash-Out

3×5 per arm of half-kneeling KB Press
*stay light with slow and controlled movement

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