Friday WOD{6/26/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

400m Run

20 Glute Bridge

20 Goblet Squat

Weightlifting

Back Squat (4×10)

*Superset w/ foam roller wall slides. (10/side)

Metcon

Metcon (Time)

Every 3 minutes for 4 rounds:

15 wall balls

10 strict pull-ups

10 Push-ups with shoulder tap

Metcon (Time)

2nd Round Time

Metcon (Time)

3rd Round Time

Metcon (Time)

4th Round Time

Cash-Out

1000m Row

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