Wednesday WOD {10/16/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

3 Rounds of: 10 Squats 10 Box Jumps 10 Push-ups 10 Ring Rows

Weightlifting

High-Hang Snatch (3-3-3-3-3)

work into a heavy set of 3 for your last set

Metcon

Metcon (Time)

4 Rounds of: 400m Run 4 Rope Climbs *15 min cap

Cash-Out

Foam Roll Lats – 2min per side Banded OH Distraction – 2min per arm

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