Monday WOD {9/16/13}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

3 Rounds of:
15 Air Squats
10 One Hand Russian Swings (Alt)
10 KB Snatches (Alt)
10 KB Thrusters (Alt)
15 Sit-ups

Weightlifting

Front Squat (5-5-5-5-5)

Metcon

Metcon (Time)

Row 500
40 Squats
30 Situps
20 HRPUs
10 Pull-ups

Cash-Out

Banded OH Distraction – 2min per side