Friday WOD{8/7/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

4 rounds:

15 sec jumping jacks

15 sec air squats

15 sec mtn climbers

15 sec jump squats

Weightlifting

Back Squat (10 min to build to heavy set of 3)

* then every 90 seconds do 3 at 75% of that heavy 3 for 3 sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

20 Calorie Row

25 Burpees

30 Air Squats

Cash-Out

Coach-led Stretches

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