CROSSFIT SFA WOD – August 13, 2013


PRE-LIFT ACTIVITY
Bike or Skipping (3-5 Minutes)
FOAM ROLLER – Quads: x15 each
FOAM ROLLER – Hamstrings: x15 each
FOAM ROLLER – Lats: x15 each
FOAM ROLLER: Upper-to-Lower Back: x15 each

SKILL
Clean and Jerk
Snatch

WORKOUT OF THE DAY
10 min AMRAP
Clean and Jerk
2min rest
10 min AMRAP
Snatch

TODAYS QUOTE
If you accept the expectations of others, especially negative ones, then you never will change the outcome.
-Micheal Jordan

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