Wednesday WOD{10/01/14}

Main – CrossFit WOD

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Warm-up

(No Measure)

3X: Empty Barbell:
10 Good Mornings
10 Stiff Legged DL
20 Air Squats

Weightlifting

Deadlift (65%x5, 75%x5, 85%x5)

Metcon

Metcon (AMRAP – Reps)

7 Rounds, each round is 1 minute on, 1 minute off:
4 Wall Balls
4 AKBS (53/35)
Max Reps Box Jump overs (24/20)
* Score = total box jumps

Cash-Out

Table Stretch