Thursday WOD {11/7/13}

 In Daily WODs

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

3min, 15sec each of:
Squats
Push-ups
Jumping Lunges
Sit-ups
-then-
2 min Wrist Mobility
2 min Sling Shot Squat

Metcon

Metcon (Time)

“Partner Fran”
With a Partner/One Person Working at a time:
A: 21 Thrusters (95, 65), 21 Pull-ups
B: 15 Thrusters, 15 Pull-ups
A: 9 Thrusters, 9 Pull-ups
B: 9 Thrusters, 9 Pull-ups
A: 15 Thrusters, 15 Pull-ups
B: 21 Thrusters, 21 Pull-ups
*20 min cap

Cash-Out

Foam Roll Quads/Lats – 5min

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