Saturday WOD {1/18/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

4 Min AMRAP:
20 Double Unders
15 Squats
10 Sit-ups
5 Burpees
-then-
20 shoulder circles each direction 20 shoulder cross overs
20 Shoulder throwdowns
20 Elbow circles
20 Wrist circles

Metcon

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups
*15 min cap

Cash-Out

1 minute per side lateral opener
1 minute per side overhead distraction

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