Saturday WOD {12/7/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Coach lead down & back drills
Partner PVC stretch – 2min per

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
2 Pull-ups + 2 Dips per MU

Cash-Out

(ME) 4min rest between

500m Row (Time)

Max Effort 500m Row

500m Row (Time)

Max Effort 500m Row

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