Monday WOD{7/07/14}

 In Daily WODs

Main – CrossFit WOD

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Warm-up

(No Measure)

2 rounds:
30 seconds Air Squats
30 second plank hold
30 second walking lunges
30 second jumping jacks

Weightlifting

Front Squat (5X5 at 75-85%)

Metcon

Metcon (Time)

3 rounds for time:
12 Power Cleans (115/75)
10 Front Squats
8 Deadlifts
* 15 minute cap

Cash-Out

Foam Roll Quads

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