Tuesday WOD {11/19/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Coach Lead Down/Back Drills

Weightlifting

Shoulder Press (12min to work into a 5RM (with perfect form) )

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*10min cap

Cash-Out

LAX Ball Shoulders – 4min
Foam Roll Mid/Lower Back – 2min

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