WOD 28082014


Main – CrossFit

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Strength

Back Squat

12 minutes to find 5RM Back Squat
-then-
3 x 5 @ 90% of 5RM

Metcon

Metcon (Time)

6 Rounds for time of:

10 Overhead Squats
10 V-Ups
10 Pullups

Optional Accessory Work

Power Jerk (3-3-3-3)

focus on speed and footwork
*do not exceed 70% of max jerk

Barbell Row (8-8-8-8-8)

work up to heavy weight for 8 reps then hit 5 sets across

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