Monday WOD{1/19/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

30-20-30

Jumping Jacks

OHS

Roll Backs

Weightlifting

Overhead Squat (5×3 at 75-85%)

Metcon

Metcon (Time)

3 rounds for time:

5 Shoulder to OH (135/95)

10 Cleans

20 Jumps over the barbell

* 8 minute cap

Cash-Out

3 X 10 band pull-aparts

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