Friday WOD{03/20/14}
Main – CrossFit WOD
Warm-up (No Measure)
4×10 Cal Row
1) focusing on sitting straight up
2) focusing on hamstrings on seat
3) focusing on shoulder position
4) focusing on pushing through heels
Skill
5 minutes of Toes-to-Bar Drills
Then,
3×5 Toes-to-Bar
Skill
5 Minutes of Wall Ball Drills
Then,
1×40 Wall Balls
Weightlifting
5 minutes of Clean Drills with the Barbell
Then,
10 singles
Gymnastics
10 minutes of Muscle-up Drills