Wednesday WOD{7/09/14}
Main – CrossFit WOD
Warm-up
(No Measure)
30-20-30
Air Squats
Roll Backs
OHS with PVS
Weightlifting
1 Snatch + 1 Hang Snatch (5 X 1 ~ 85%)
Metcon
Metcon (Time)
For Time:
60 Double Unders
40 Back Squats (75/55)
20 Hang Snatches
10 Bar Facing Burpees over barbell
* 17 minute cap
Cash-Out
LAX Ball on Shoulders