Tuesday WOD{7/29/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

Quick ROM before positioning work

Weightlifting

Split Jerk Positioning Work

Split Jerk (12 minutes to find a heavy single)

Directly after you find your heavy single go straight into metcon.

Metcon

Metcon (Time)

400m run, rest 1 minute
400m carrying a plate (45-15), rest 2 minutes
400m run, rest 1 minute
400m run carrying plate
* total time is score- 30 minute cap
including the time it took you to work up into heavy split jerk single

Cash-Out

Childs Pose and Cat/Cow Stretches

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