Wednesday WOD{7/09/14}

 In Daily WODs


Main – CrossFit WOD

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Warm-up

(No Measure)

30-20-30
Air Squats
Roll Backs
OHS with PVS

Weightlifting

1 Snatch + 1 Hang Snatch (5 X 1 ~ 85%)

Metcon

Metcon (Time)

For Time:
60 Double Unders
40 Back Squats (75/55)
20 Hang Snatches
10 Bar Facing Burpees over barbell
* 17 minute cap

Cash-Out

LAX Ball on Shoulders

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