Friday WOD{4/25/14}

Main – CrossFit WOD

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Warm-up

(No Measure)

3×10 of half kneeling chops

Weightlifting

Clean and Jerk (5 x 1 (~80-90%))

Clean Pull (4 x 2 (105-110%))

Metcon

Metcon (Time)

4 rounds for time:
5 HSPU
10 AKBS (53.70)
15 Grasshoppers ( left + right =1)
immediately after- complete 20 muscle-ups (30 ring dips)
*15 minute cap

Cash-Out

2 minutes kneeling lat stretch