Tuesday WOD{4/08/14}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
4X
30 sec jump rope sinlges
30 sec light Goblet Squats
Mobility Test: Ankle Dorsiflexion
Weightlifting
Front Squat (5 x 3 * Start at 65% work up to heavy set of 3 ()
Metcon
Metcon (Time)
3 rounds for time:
400 m row
15 push press (115/75)
* Interval- 2 min rest btw