Wednesday WOD {9/18/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Run 400m
then
3 Rounds not for time of:
5 Burpees
10 American Swings
15 Squats

Weightlifting

Deadlift (5-5-5-5-5)

Start at a lighter weight and build to 5RM by last set

Metcon

Metcon (Time)

3 Rounds for time of:
200m run
15 Deadlifts (135, 95)
10 Front Squats (135, 95)
*10min cap

Cash-Out

Athlete’s Choice Mobility

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