Friday WOD {10/18/13}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
Coach Lead Down/Back Drills
Weightlifting
Bench Press (3-3-3-3-3)
Metcon
Metcon (Time)
5 Rounds of: 20 American Swings (53, 35) 10 Goblet Lunges (53, 35, 5/per leg) *14min cap
Cash-Out
5 Min Foam Roll Pow Wow