WOD 4.17.14

Main – CrossFit

It is time to sign up for World Wide WOD

Warm-up

Coaches Choice (No Measure)

have fun and sweat a bit

Weightlifting

Push Press (9,7,5,3)

Just like Monday – record your 3 only.

Metcon

Wall Balls and Wall Balls (2 Rounds for reps)

3 Minute AMRAP of Wall Balls 20/14
Rest 3 minutes

Repeat
RX + does 3 rounds. Add the total of round 2 and 3 together and post for your second score.

Cash Out

30 GHD Back/Hip Extensions

Cool Down

Seated Hamstring Stretch
Couch Stretch
Close Grip Bar Hangs (push head through)

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