Thursday WOD{4/24/14}

Main – CrossFit WOD

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Warm-up

(No Measure)

Run 400 m,
3 rounds : 10 air squats
15 jumping jacks
10 sit-ups

Mobility Test: Shoulder External Rotation

Weightlifting

Overhead Squat (4 X 2 (85-95%))

Metcon

Metcon (Time)

For Time:
30-20-10
Front Squat (95/135)
Pull-ups
*15 minute Cap

Cash-Out

3 X 500 m row (70-80%)