Tuesday WOD {11/19/13}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
Coach Lead Down/Back Drills
Weightlifting
Shoulder Press (12min to work into a 5RM (with perfect form) )
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*10min cap
Cash-Out
LAX Ball Shoulders – 4min
Foam Roll Mid/Lower Back – 2min