WOD 21052014

Main – CrossFit

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Warm-up

Coaches Choice (No Measure)

15 minutes

2 Lap Run

-Hip Mobility (Squats)

Strength

Back Squat (5-5-5-5-5 @ 70% of 1RM )

*focus on moving bar quickly
*rest 2 minutes

Deadlift (3-3-3-3-3)

*rest 2 minutes

tempp deadlifts
controlled all the way down

Pull-ups (ME – ME – ME – ME – ME)

*rest 2 minutes
*ask coach for a rep range

Post WOD

100 Hollow Rocks for quality

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