Saturday WOD{12/26/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

5min AMRAP:

2 Down Backs

8 Squats

8 Push-ups

8 Ring Rows

Correctives

Scapular Wall Slides

20 total

HK KB Press

15/side

Front Rack Squats w/ KB

10/arm (2sec pause in bottom)

*use same KB as above. hold KB in one arm front rack for 10 reps, then switch.

Metcon

Metcon (Time)

Partner Double Jackie

60 Pull-ups

100 Thrusters (45, 35)

2000m Row

*Partners split work as needed.

*20min Cap

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