Monday WOD {12/9/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

4 Rds, 15sec each:
Jumping Jacks
Squats
Mountain Climbers
Jumping Squats

Weightlifting

Back Squat Ladder (Total Weight)

5-4-3-2-1
*score is total lbs squatted

Metcon

Metcon (Time)

6 Rounds of
100m Row
10 Wall Balls
10 Situps
10 Jumping Lunges
*1min rest after each round
*20min cap

Cash-Out

Coach Lead Mobility

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