Thursday WOD {11/14/13}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Coach Choice
Practice WOD Movements

Metcon

Metcon (Time)

400m Run Buy-in
150 Double Unders
140 Wall Balls (20, 14)
130 Push-ups
120 Sit-ups
110 Plate GTOH (45, 25)
100 American Swings (53, 35)
90 Squats
80 Partner Burpees (2 at time)
400m Run Cash-Out
*only one partner working at a time
**both partners must complete runs together
***30min cap

Cash-Out

Athlete Choice Mobility