Monday WOD {8/19/13}

Main – CrossFit WOD

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Warm-up

30 Air Squats
10 Sit to Stands
Then 5 Rounds of the complex:
3 Deadlifts
3 Power Cleans
3 Front Squats
3 Push Jerk
3 OHS
3 Power Snatch
(empty barbell for all)

Skill

Deadlifts and Push Jerks

Metcon

Metcon (Time)

5 Rds for time of:
12 Deadlift (225, 155)
10 Push Jerk (135, 95)
*Use 1 barbell

Cash-Out

Coach Lead Mobility – 8min