Monday WOD{11/9/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

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Warm-up

(No Measure)

21-15-9

Air Squats

High Knees

Shoulder swings

Weightlifting

Hang Power Snatch+Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

“Death By”

AKBS (53/35)

Sit-ups

As soon as you are “out” you rest 1 minute and then complete..

2k Row (Time)

Max Effort 2k Row

Cash-Out

Coach-led Stretches

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