Saturday WOD {1/11/14}

 In Daily WODs

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

With a partner, 8 rounds of:
A: 100m Row
B: Rest
-then-
3 Rounds of:
10 Push-ups
10 Squats
10 Sit-ups
10 Mountain Climbers

Metcon

Metcon (Time)

“Air Force”
20 Thrusters (95, 65)
20 Russian Swings (70, 53)
20 Push Jerks (95, 65)
20 Overhead Squats (95, 65)
20 Front Squats (95, 65)
*4 burpees beginning of every minute

*20min cap
*subbing swings for SDHP

Cash-Out

5 min Foam Roll Pow Wow

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