Wednesday WOD{5/14/14}

Main – CrossFit WOD

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Warm-up

(No Measure)

3 X 10 Half kneeling chops

Weightlifting

Push Jerk (75% x 3 x 2, 80% x 2)

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Med Ball Cleans(20,14)
Sit-ups
Jumping lunges (each leg)
*15 minute cap

Cash-Out

Barbell Hamstring Smash