Friday WOD {12/6/13}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
3min Jump Rope
-then-
Coach Lead Dynamic ROM Drills
Snatch Position Drills
Weightlifting
Snatch (12 min to establish a heavy single)
*Squat snatch if able
*Power snatch + OHS for beginners
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Cash-Out
Athlete Choice Mobility