Wednesday {9/11/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Run 400m
then
2 Rounds: (light KB)
10 One Hand Russian Swings (alt)
10 American Swings
10 KB Clean & Press (5 per arm)
10 KB Snatches (5 per arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP of:
80 Double Unders
12 Deadlifts (225, 155)
12 Ring Push-Ups

Cash-Out

Farmer’s Carry (400m KB Farmers Carry (AHAP))

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