Thursday WOD{2/27/14}

 In Daily WODs

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Coach-led Down and Back Drills

Weightlifting

Split Jerk ([email protected]%, [email protected]%, 2×[email protected]%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Last Man Standing Format

Minutes 1-5 EMOM:
1 Rope Climb, 2 Rope Climbs, etc…

MInutes 6-10 EMOM:
15 Wall Balls

MInutes 11-15 EMOM:
6 HSPU
*Members go as long as they can complete the work in the minute or until they reach the last minute of each movement. If they fail on a minute, they move onto the next movement. This workout could be 3 minutes for an athlete or anywhere up to 15 minutes.
*Score is number of minutes(rounds) and number of reps completed

Cash-Out

2 minutes Banded overhead distraction

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