Saturday WOD{4/11/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

Coach-led Down and Back Drills

Correctives:

1 X 10 Each side Lying T-Spine Rotation

1 X 15 Strict Push-ups w/ Reach

Weightlifting

Superset!

Bent Over Row (5×10)

Seated DB Strict Press (5×10)

Metcon

Metcon (Time)

3 rounds for time:

20 T2B

40 Jump Squats

60 Seconds Cumulatve L-Sit Hold on Pull-up Bar

* 12 min cap

Cash-Out

Coach-led Stretches

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