Friday WOD{2/12/16}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

5min AMRAP:

2 Down Backs

8 Medball Cleans

8 Ring Rows

8 Inch Worms

Correctives

Scapular Wall Slides

20

HK BU KB Press

15/arm

Weightlifting

Power Snatch + Snatch (10min to build to a moderate complex)

Metcon

Metcon (Time)

10 Rounds for time:

3 Snatches (135, 95)

8 Burpees over Bar

*Rx+ (155, 110)

*15min cap. Snatches can be power or full

Cash-Out

Coach Led Stretching + WOD Debrief

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