Wednesday WOD{10/15/14}

 In Daily WODs

Main – CrossFit WOD

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Warm-up

(No Measure)

30-20-30

Weightlifting

Deadlift (75%x5, 85%x3, 95%x1)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute Ascending ladder:

1 Deadlift (315/225)

1 Strict Push-up

1 Russian KB Swing (70.53)

1 DL

3 Push-up

3 RKBS

1 DL, 5 Push-up, 5 RKBS

* 1 DL, increase other reps by 2 each round. Score if top round completed+reps completed

Cash-Out

Foam Roll Lower Back

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