CrossFit WOD 10/30/2013

Warm Up

Row 500

Mobility:
Arm Circles
Trunk Twists
Golf Swings
Leg Kicks

Skill Transfer w/a barbell: (10 each)
Deadlift
Hang Power Clean
Front Squat
Press
Power Clean
Thruster
Squat Clean
Split Jerk

WOD

Abbate

For Time:
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

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