Tuesday WOD {1/28/14}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

3 rounds of:
10 Tempo Wall Balls
10 Shoulder Pass Throughs
*Spend a two-count descending into the squat then explode up on Wall Balls

Weightlifting

Push Press (3×5 (.65, .75, .85) )

Metcon

Metcon (Time)

21-15-9
Back Squat (115, 75)
Sit-ups
*From the ground
*7 Minute time cap

Metcon

Metcon (Time)

When clock hits 7:00
21-15-9
Power Clean (115, 75)
Burpees
*7 Minute time cap

Cash-Out

LAX Ball on Shoulders & Hips