Monday Wod{03/17/14}
Main – CrossFit WOD
Warm-up (No Measure)
10 of each of:
Wrist, Elbow, Arm, Hip, Knee, and Ankle Circles
3×10 Half Kneeling KB Press *10 per side
*Stay Light, Slow, and Controlled
3-Position Snatch (Hip, Above the knee, Floor) (15 minutes to work into heavy single)
Metcon (Time)
4 Rounds of:
7 Shoulder-to-Overhead (135, 95)
14 Burpees
Rest 1 minute
*10 Minute time cap
Cash-Out
LAX Ball on Shoulders
*2 minutes per side