Saturday WOD{2/08/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

5 rounds of
“Rowling”
Rest 1 minute
*have athletes get off rower in between sets so others can use it

Weightlifting

Clean (12 min to work into a 1RM)

Metcon

Metcon (Time)

Partner Wod
100 Plate Ground-to-Overhead (45, 25)
90 Lunge Steps
80 KB Swings (53, 35)
70 Push-ups
60 Wall Balls (20, 14)
50 Box Jumps (24, 20)
*1 partner working
*15 Minute time cap

Cash-Out

Athlete’s Choice Mobility

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