Wednesday WOD {12/4/13}

 In Daily WODs

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Run 400m
Wrist Mobility – 2min
Front Rack Mobility – 2min
Clean Position Drills

Weightlifting

Clean (12min to work into a heavy single)

*Squat clean if able
*Power clean + front squat for beginners

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Cash-Out

Coach Lead Mobility

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