Monday WOD{12/01/14}

 In Daily WODs


Louisville, Main – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

1 minute plank

21-15-9 Jumping jacks, walking lunges

1 minute plank

Weightlifting

Front Squat (5X5 Build into a heavy set, then maintain)

Metcon

Metcon (Time)

Partner “KarenandRow”

For Time:

150 Wall Balls

1500 m row

* 18 minute cap

* Partners may split up the work however they like

Cash-Out

Foam Roll IT band

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