Wednesday WOD {11/20/13}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
Catalyst Warmup
Weightlifting
Power Clean (3 @ 60%, 3 @ 70%, 3 @ 80%, 2 @ 85%, 1 @ 90%)
*score is last rep (90%)
**based off of 1RM Power Clean
Metcon
Metcon (Time)
4 Rounds of:
15 Box Jumps (24, 20)
15 Wall Balls (20, 14)
15 Russian Swings (70, 53)
*12min Cap
Cash-Out
Partner Prone Overhead PVC Stretch – 2min each
Foam Roll – 5min