Monday WOD {9/2/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Run 400m
then
4 min, 15 sec each:
Jumping Jacks
Squats
HRPUs
Jumping Squats

Skill

Power Cleans & Strict Pull-ups

Metcon

Metcon (Time)

*40min cap
“Hotshots 19”
6 rounds for time of:
30 Squats
19 Power Cleans (135, 95)
7 Strict Pull-ups
400 Meter Run

Cash-Out

Athlete’s Choice Mobility

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