Monday WOD{11/24/14}

 In Daily WODs


Louisville, Main – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

5 min AMRAP: 5 Air squats, 8 pushups, 10 jumping jacks

Weightlifting

Back Squat (5X5 Build into a heavy set, then maintain for all)

Metcon

Metcon (AMRAP – Rounds and Reps)

Alternationg EMOM X 14:

Odd: 45 second Wall Sit ( Add weight if Possible)

Even: 5 Strict Pull-ups

Cash-Out

2 X 30 sec per arm Lateral Opener

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