Friday WOD{7/24/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

400m Run

30 Glute Bridge

1 Min Plank

15 Goblet Squat

Weightlifting

Back Squat (4×6)

*Supeset with 10 Foam Roller Wall slides

Metcon

Metcon (Time)

3 rounds for time:

20 RKBS (53/35)

20 Box Jumps

200 m run

* 10 min cap

Cash-Out

Coach-led Stretches

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