Saturday WOD{5/10/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

Coach Led Down and Backs

Weightlifting

Pause Back Squat (4 x 3 * 3 second pause at bottom, working up in we)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:
8 burpees
12 air squats

Rest 3 minutes then..

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP:
8 Hand release Push-ups
12 Russian KBS (70/53)

Cash-Out

Foam Roll Quads

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