Wednesday WOD {10/2/13}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

5 Rounds w/ an empty barbell:
3 Snatch DL
3 High Hang Muscle Snatches
3 High Hang Power Snatches
3 OHS
3 Full Snatch

Weightlifting

Halting Snatch Deadlift + Mid Hang Snatch (1-1-1-1-1 (AHAP w/ good form))

Metcon

Metcon (Time)

4 Rounds of:
400m Run
15 Thrusters (95, 65)
*18min cap

Cash-Out

8min Foam Roll Pow Wow