Monday WOD {1/27/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

3 Rounds of:
10 Mountain Climbers
10 Shoulder Circles (left, right, bilateral)
10 Squats
20 Half-Kneeling Chops (10 each side)

Weightlifting

Back Squat (3×5 (.65, .75, .85))

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP of:
150m Row
15 Thrusters (100, 65)
15 Box Jumps (24, 20)
*Stagger start heats in class

Cash-Out

2 min per side in Table Stretch
Athletes choice quad mobility

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