Thursday WOD{4/17/14}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

30-20-30
Air Squats
sit-2-stands
OHS with PVC

Mobility Test: Shoulder Flexion

Weightlifting

Overhead Squat (5 X 3 Start at 65% work up to heavy set of 3 ( aro)

Metcon

Metcon (AMRAP – Rounds)

Death by T2B
(Up to 15min)
Then:

Metcon

Metcon (AMRAP – Rounds)

Death by Burpees
(Up to 15min)
*No rest between death bys
*Score is minutes completed for each movement