Sunday WOD{1/10/16}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

Coach Led KB Drills

-then-

ROM

Correctives

Banded Wall Walks

2×10/side

KB Arm Bar

2x30sec/side

Weightlifting

Turkish Get Up (3-3-3-3 per side; build to heavy set of 3/side)

Metcon

Metcon (AMRAP – Reps)

4 Rounds:

40sec on, 20 sec off @ ea station

Cal Row

Slam Ball (20, 15)

Straight Leg Sit-ups

One arm KB swing (53, 35, alt)

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