Monday WOD {11/18/13}

 In Daily WODs

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

4 Rounds of:
10 Squats
10 Situps
10 Push-ups
10 Pass-Thrus

Weightlifting

Back Squat (12min to work into a 5RM (with perfect form))

Metcon

Metcon (Time)

For time:
1000m row
50 Burpees
40 American Swings (53, 35)
30 Cleans (155, 105)
20 Ring Dips
10 Pull-ups
*20min cap

Cash-Out

5min Foam Roll Pow Wow

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