Wednesday WOD{5/28/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

3X:
20 Jumping Jacks
10 walking Lunges

Split Jerk Skill Work

Weightlifting

Split Jerk (12 Minutes to work up to heavy single)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*15 minute time cap

Cash-Out

Foam Roll Lats

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