Tuesday WOD{9/23/14}

Main – CrossFit WOD

View Public Whiteboard

Warm-up

(No Measure)

3 x 10 Single Arm KB Presses

Weightlifting

Shoulder Press (3X5)

Metcon

Metcon (Time)

12 minute Running clock:
( starting over every 4 minutes)
400m run
10 pull-ups
14 HR push-ups
*score is slowest round

Cash-Out

LAX ball on shoulders