Monday WOD{12/08/14}

 In Daily WODs


Louisville, Main – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

4 rounds:

30 seconds jump jacks

8 split squats each leg

Weightlifting

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

Metcon

Metcon (Time)

3 rounds for time:

10 Deadlifts (225/135)

10 Burpee Pull-ups

* 10 minute cap

Cash-Out

3 X 15 side plank rotations

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