Wednesday WOD{5/21/14}

Main – CrossFit WOD

View Public Whiteboard

Warm-up

(No Measure)

Shoulder Circles: small circles, big circles, front and backwards, alternating, etc. Then Split Jerk Technique drills.

Weightlifting

Split Jerk (8 X 1 (70-80%))

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:
8 Toes to Bar
10 burpees
1 rope climb

Cash-Out

LAX Ball on forearms