Monday WOD{7/13/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

COMPETITION DAY

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Metcon

(No Measure)

400m Run

1 Min/side Side Plank w/ Row

15 Pause Goblet Squat

Weightlifting

Front Squat (3X6)

* superset with shoulder sweeps 5/side

Metcon

Metcon (Time)

3 rounds for time:

21 pull-ups

15 Front Squats (135/95)

9 Sit-to-Stands

* 15 min cap

Cash-Out

Coach-led Stretches

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