Friday WOD{11/6/15}

 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 (3 @ 60% , 3 @ 70% , 2 @ 75% , 2 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

E2MOM X 10

2 muscle-ups

5 cleans (135/95)

10 burpees

*Rx + (4MU, 155/105#)

Cash-Out

Coach-led Stretches

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