Friday WOD {1/10/14}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
4min, 15sec ea:
Jumping Jacks
Squats
Mountain Climbers
Jumping Squats
-then-
4min, 15 sec ea:
Plank
Superman
Side Plank (L)
Side Plank (R)
Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
*10 min cap
** (Games Version): Power Cleans
Cash-Out
CASH-OUT
1000m Row
PE = 90%