CrossFit WOD 11/13/2013

Run 400
Mobility Drills:
Arm circles
Leg kicks
Neck Rolls
Hip Circles
Knees circles
Samson Stretch
Stability/Balance w/a Barbell:
Beginners: 6 of each
Intermediate: 8 of each
Advanced: 10 of each
Right/Left Hand Suitcase deadlift
Right/Left Hand Suitcase Lunge
Right/Left Hand Barbell Squat
Right/Left Hand Overhead Squat
Right/Left Overhead Lunge
(Bar always points forward and back)
then
Seven rounds for time of:

75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

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