Saturday WOD {11/2/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

3 min Jump Rope – Coach Lead
then
30/20/30

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Cash-Out

Foam Roll Quads/Hamstrings – 4min
LAX Ball Shoulders – 4min

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