Friday WOD{1/22/16}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

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Warm-up

(No Measure)

5min AMRAP:

2 Down Backs

10 Squats

10 Push-ups

10 Ring Rows

Correctives

Banded OH Distraction

1min/side

Band Pull-Aparts

20

PVC Sots Press

30

Metcon

Metcon (AMRAP – Rounds and Reps)

10min Ladder

8, 10, 12, 14, 16

OHS (75, 55)

Pull-ups

Rx+ (95, 65) & C2B

Cash-Out

Coach-led Stretching

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