Thursday WOD{3/13/14}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

3×5 per side of:
Half Kneeling Chops

20 Wrist Circles
20 Elbow Circles
20 Arm Circles per side
20 Hip Circles
20 Knee Circles
20 Ankle Circles per side
20 Bow and Bands

Weightlifting

Split Jerk (2@75%, 2@80%, 2×2@85% )

Metcon

Metcon (AMRAP – Rounds)

14 minute EMOM of:
Odd Minutes: 3 Power Cleans (185, 125)
Even Minutes: 10 Pullups

Cash-Out

Post Hamstring Stretch