Monday WOD {1/13/14}

 In Daily WODs


Main – CrossFit WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

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

Weightlifting

Back Squat (1×5, 1×3, 2×1 (.75, .85, .95, Test 1RM))

Metcon

Metcon (AMRAP – Reps)

5 Rounds of:
Row 200M
Max Effort Wall Balls (20, 14)
Rest 1 Minute
*Wall Balls go until continous movement stops
*Score is total Wall Balls

Cash-Out

2 minutes per leg in couch stretch

Recent Posts