Tuesday WOD{7/29/14}
Main – CrossFit WOD
Warm-up
(No Measure)
Quick ROM before positioning work
Weightlifting
Split Jerk Positioning Work
Split Jerk (12 minutes to find a heavy single)
Directly after you find your heavy single go straight into metcon.
Metcon
Metcon (Time)
400m run, rest 1 minute
400m carrying a plate (45-15), rest 2 minutes
400m run, rest 1 minute
400m run carrying plate
* total time is score- 30 minute cap
including the time it took you to work up into heavy split jerk single
Cash-Out
Childs Pose and Cat/Cow Stretches