Thursday WOD {10/24/13}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Partner Med Ball Drills
1 min loft toss
1 min rotational toss
1 min sit-to-stand toss
then
Practice 10 reps of each movement in the metcon

Metcon

Metcon (Time)

With a Partner:
Row 2000m
200 HRPUs
200 Situps
200 Squats
100 Box Jumps
100 Burpees
*Only one partner working at a time
*Partner not working must hold a 25lb (male) or 15lb (female) plate overhead. Work stops if the plate is set on your head or goes below the head.
*35 min cap

Cash-Out

LAX Ball Shoulders – 4min