Thursday WOD{5/15/14}
Main – CrossFit WOD
Warm-up
(No Measure)
30-20-30
Air Squats, Roll backs, OHS Squats
Weightlifting
Overhead Squat (5 X 3 Start at 65% work up to heavy set of 3)
Metcon
Metcon (Time)
For time:
800 m run
50 box jumps, 24 / 20 in.
50 wall-ball shots, 20 / 14 lb.
50 HR pushups
50 wall-ball shots, 20 / 14 lb.
50 box jumps, 24 / 20 in.
800 m run
*21 min time cap
Cash-Out
LAX ball on shoulders