Friday WOD{10/16/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

400 m run

15 Goblet Squats

30 Jumping jacks

Jane Fondas

Weightlifting

Back Squat (5×3 increasing weight each set)

Metcon

Metcon (Time)

For time:

50 Wall Balls (20/14)

50 Dumbbell Snatches (alt. arms)

50 Pistols (alt.legs)

50 Chest to Bar Pull Ups

*20 min cap

Cash-Out

Coach-led Stretches

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