Friday WOD{11/27/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

2 mins jump rope

Monster walks

20 glute bridges

Weightlifting

Back Squat (70%x3, 75%x3, 80%x3, 85%x3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

12min AMRAP of:

Partner A: Completes 250m Row

Partner B: Completes AMRAP of:

10 Alt DB Snatches

10 Box Jump Overs (24, 20)

10 Burpees

*Partner A picks up where partner B left off. Continue rotating until end of AMRAP.

*Can use 2 DBs if guy/girl team.

Cash-Out

Coach-led Stretches

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