Friday WOD{11/21/14}

 In Daily WODs


Louisville, Main – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

400 m run, 1 minute of jumping jacks, Shoulder Dynamic ROM

Weightlifting

Push Press ( 5X5: Build into a heavy set, then maintain)

Metcon

Metcon (Time)

5 rounds for time:

5 Sh-2-OH (135/115)

6 Back Squats

7 bar facing burpees

*8 minute time cap

Cash-Out

Couch Stretch

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