Wednesday WOD{10/29/14}

Main – CrossFit WOD

View Public Whiteboard

Warm-up

(No Measure)

3 X 10 Ring Rows

Skill

Pull-up skill work

Metcon

Metcon (Time)

For Time:

50 KB Swings (53/35)

50 Barbell Thrusters (45#)

30 Pull-ups

* 15 minute cap

Cash-Out

Banded OH Distraction