Saturday WOD{8/23/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

Coach led down and back drills

Skill

6 minute running clock:
3 minutes: Hollow Rock Holds
2 minutes: plank hold
1 minute V-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:
10 KB OHS (5 each arm) (53/35)
15 AKBS
20 Goblet Squats
* rest 4 minutes then..

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:
10 KB OHS (5 each arm) (53/35)
15 AKBS
20 Goblet Squats

Cash-Out

3X8 each arm: Single Arm KB Bent Over Rows

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