Monday WOD {11/25/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

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

Weightlifting

Front Squat (5 @ 80%, 4 @ 85%, 3 @ 90%, 2 @ 95%, 3×8 @ 70-75%)

*score final round of 8 reps

Metcon

Metcon (Time)

For time:
500m ROW
40 Wall Balls
30 T2B
*10min cap

Cash-Out

Foam Roll Hips & Quads – 5min

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