Friday WOD{12/4/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

5min AMRAP

20 Jumping Jacks

15 Air Squats

10 Ring Rows

5 Inch Worms

2min Static Hang

Correctives

2min Banded Wall Walks

Metcon

Metcon (Time)

3 Rounds of:

10 C2B Pull-ups

10 Front Squats (135, 95)

10 Burpees

*Rx+ (165, 115)

*12min cap

Cash-Out

500m Rest & Recovery Row

-then-

Foam Roll

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