Thursday WOD {1/2/14}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

4min, 15sec ea:
Jumping Jacks
Squats
Mountain Climbers
Jumping Squats”

Weightlifting

Squat Snatch (3@60%, 2×3@70%, 2×3@80%)

*Complete a power snatch + an OHS if form is not pristine. Complete only a power snatch if you cannot achieve a good position in the OHS.

Metcon

Metcon (AMRAP – Rounds and Reps)

10min AMRAP:
5 Ring Dips
10 HPCs (135, 95)
20 Double-Unders

Cash-Out

5min Foam Roll Pow Wow