Friday WOD {03/07/14}

Main – CrossFit WOD

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Warm-up (No Measure)

4 Rounds of:
:15 of Jumping Jacks
:15 of Squats
:15 of Mountain Climbers
:15 of Jumping Squats

2 Minutes coach choice hip mobility
2 Minutes coach choice shoulder mobility

Weightlifting

OHS with a PVC
1×10 focusing on feet wide/hips straight down
1×10 focusing on pressing the bar/arms extended
1×10 putting it all together

OHS with RX’d weight
1×10
1×14
*Rest as needed

Gymnastics

Coach-led Kipping Drills

4×5 Chest-to-Bar Pull-ups
*1:30-2:00 rest between sets

Metcon (Time)

2 Rounds of:
10 OHS (95/65)
10 Chest-to-Bar Pull-ups
*3 Minute time cap

Cash-Out

Kneeling Box Stretch
LAX Ball on Shoulders