Tuesday WOD{4/01/14}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Coach-led Agility Ladder Drills

Weightlifting

Snatch (*15 minutes to establish a 1RM)

Metcon

400m Run (Time)

Max Effort 400m Run
4x400m Run
*Rest 4 minutes between efforts
*Score is slowest run

Cash-Out

LAX Ball on Shoulders