Friday WOD 9/30/2016

By: 0

Outcast CrossFit - CrossFitWarm-up (No Measure)Run 3x200 rest 20 sec 12 Tabata rds 5 Med ball cleans 10 double unders 5 Ring rows 5 broad jumpsCore9 Tabata rds V-upsGymnasticsPush upsPush-ups (1 x max)WeightliftingShoulder Press (3x3 @60%)Shoulder Press (2x2 @70 )Shoulder Press (2x1@80)MetconCool downAir dyne 3 min FR- quads/low back LB-forearmsMetcon…