Saturday WOD {9/14/13}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
Run 400m
Then
Spealler Warmup
Skill
How to attack WOD
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Cash-Out
Coach Lead Mobility