Sunday WOD{11/30/14}

 In Daily WODs


Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

Run to storage bin and back X3, Dynamic ROM

Skill

3 rounds, NFT:

1- 1 minute HS hold against the wall

2- 30 second hold at the top of a ring dip 3- 20 second chin up hold over the bar

Metcon

Metcon (Time)

3 rounds for time:

10 Bar Kips

16 Pistols ( rolling in if they need to)

30 second Superman Hold

Cash-Out

Coaches Choice

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