Tuesday WOD{3/11/14}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
4 rounds of:
:15 of Jumping Jacks
:15 of Squats
:15 of Good Mornings
:15 of Hip Circles
Weightlifting
Deadlift (5, 3, 1, 1 (.75, .85, .95, .95+) )
Metcon
Metcon (Time)
“Air Force Wod”
20 Thrusters (95, 65)
20 Sumo Deadlift High Pulls (95, 65)
20 Push Jerks (95, 65)
20 OHS (95, 65)
20 Front Squats (95, 65)
*4 Burpees EMOM including the beginning minute
12 minute time cap
Cash-Out
Foam Roll