Wednesday WOD {12/18/13}

Main – CrossFit WOD

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Warm-up

Warm-up (No Measure)

Dynamic ROM
Practice WOD Movements

Metcon

Metcon (Time)

100 Wall Balls (20/10′, 14/9′)
90 Sit-ups
80 Mountain Climbers
70 HRPUs
60 American Swings (53, 35)
50 T2B
40 Box Jumps (24, 20)
30 Ring Rows
20 Burpees
10 HSPUs
*35min cap
*Beginners – Half the reps

Cash-Out

5 Min Foam Roll Pow Wow