Wednesday WOD {9/25/13}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

5 Rounds with an empty barbell:
3 High Hang Muscle Cleans
3 Front Squats
3 High Hang Cleans
3 Mid Hang Cleans
3 Cleans

Weightlifting

Halting Clean Deadlift + Mid Hang Clean (1-1-1-1-1-1)

Metcon

Metcon (Time)

30 Squat Cleans & Jerk (135, 95)
*Jerk can be push or split
**12min cap

Cash-Out

6min Foam Roll Pow Wow

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