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CrossFit WoD 06.10.2014

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Warm Up
Dynamic Drills Then
2 Rounds of:
10 Wallslides
10 Scap Push Ups
10 Ring Rows
Strength/Skill
4 Sets of:
A1: Press x 2-4 Reps @ 2111 – Rest 90 seconds
A2: Weighted Pull Ups x 2-4 reps @ 21X0 – Rest 90 seconds
Metcon
3 Rounds for Time of:
20 Shoulder to Overhead (95/65)
400m Run

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