Wednesday WOD{8/13/14}
Main – CrossFit WOD
Warm-up
(No Measure)
30-20-30
Air Squats
Roll Backs
PVC deadlifts
Weightlifting
Deadlift (4×8)
Metcon
Metcon (Weight)
15 minutes to complete:
4 X 10 Barbell Rows (AHAP)
4 X 5 strict pull-ups
4 X 15 Heavy Russian KB Swings
Put in weight used for Barbell Rows
Cash-Out
Foam Roll Lats