Friday WOD{9/11/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

4 rounds:

15 sec jump jacks

15 sec air squats

15 sec mtn climbers

15 sec jump squats

Weightlifting

Back Squat (5×3 at 85%)

*Superset with Plank with Reach 5/side

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Rest no more than 3 minutes between sets.

Cash-Out

Coach-led Stretches

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