Tuesday WOD {1/7/14}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Medball Rotational Wheel

Weightlifting

Shoulder Press (3×3 (70%, 80%, 90% of 1RM))

Metcon

Metcon (Time)

5 Rounds of:
3 Snatches (155, 105)
9 American Swings (70, 53)
*15min cap

Cash-Out

LAX Ball Pecs/Shoulders (2min)
Lateral Opener (1min/arm)