Thursday WOD{9/04/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

4 rounds: :15 jumping jacks :15 air squats :15 mtn. climbers :15 jump squats

Skill

Muscle-Up Skill Work

Metcon

Metcon (Time)

Cash in / out: 5 rope climbs
For Time:
800 m run
50 Burpee Med Ball Clean over shoulder 800 m run
* 20 minute cap

Cash-Out

50 Sit-ups and 50 Supermans

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