Monday WOD{12/28/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

5min AMRAP:

2 Down/Backs

8 Jumping Squats

8 Push-ups

8 Ring Rows

Correctives

Bretzel

1min/side

Jane Fondas

20/side

One Leg Glute Bridge

20/leg

Weightlifting

Back Squat (65%x5, 75%x5, 80%x3, 85%x3x2)

Rest 5 min before metcon.

Metcon

Metcon (AMRAP – Rounds and Reps)

10min Ladder:

3-6-9-12-Etc

Wall Balls (20, 14)

Ball Facing Burpees

Pull-ups

*Rx+ C2B Pull-ups

Cash-Out

Coach-led Stretching

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