Saturday WOD{8/23/14}
Main – CrossFit WOD
Warm-up
(No Measure)
Coach led down and back drills
Skill
6 minute running clock:
3 minutes: Hollow Rock Holds
2 minutes: plank hold
1 minute V-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
10 KB OHS (5 each arm) (53/35)
15 AKBS
20 Goblet Squats
* rest 4 minutes then..
Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP:
10 KB OHS (5 each arm) (53/35)
15 AKBS
20 Goblet Squats
Cash-Out
3X8 each arm: Single Arm KB Bent Over Rows