Monday WOD{7/21/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

400 m run
25 jumping jacks
20 air squats
15 jumping jacks
10 jump squats

Weightlifting

Back Squat (3X5 @ 85-90%)

Metcon

Metcon (AMRAP – Rounds)

Partner Alt. EMOM X 16
Partner A: 5 Back Squat (~70%)
Partner B: 15 KB swings ( 70/53)
* Score is number of rounds completed
*BS Pulled from rack
*Be SAFE on BS! Both partners should use same weight.

Cash-Out

Partner Quad Smash

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