Wednesday WOD {11/27/13}
Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
20 Pass Thrus
20 Sampson Lunges
20 Inch Worms
Single Leg Flexion – 2min per
Weightlifting
Snatch Balance (10min EMOM: 3 Snatch Balance @ 60-65% )
Metcon
Metcon (Time)
10 Rounds for time of:
1 Snatch (165, 125)
5 Pull-ups
10 Push-ups
15 Squats
*20min cap
Cash-Out
Coach Lead Mobility