Friday WOD{3/13/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

OPEN WORKOUT

View Public Whiteboard

Warm-up

(No Measure)

3min Jump Rope Practice

-then-

Dynamic ROM

-then-

4 Rounds of:

5 Ring Rows

5 Push-ups

10 Air Squats

10 DUs

Metcon

Metcon (AMRAP – Reps)

Rx

14min AMRAP of:

7 MUs

50 Wall Balls (20#/10′, 14#/9′)

100 DUs

Metcon (AMRAP – Reps)

Scaled

14min AMRAP of:

50 Wall Balls (20#/9′, 10#/9′)

200 Singles

Cash-Out

Coach Led Stretching

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