Thursday WOD{5/15/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

30-20-30
Air Squats, Roll backs, OHS Squats

Weightlifting

Overhead Squat (5 X 3 Start at 65% work up to heavy set of 3)

Metcon

Metcon (Time)

For time:
800 m run
50 box jumps, 24 / 20 in.
50 wall-ball shots, 20 / 14 lb.
50 HR pushups
50 wall-ball shots, 20 / 14 lb.
50 box jumps, 24 / 20 in.
800 m run
*21 min time cap

Cash-Out

LAX ball on shoulders

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