Sunday WOD{1/3/16}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

5min AMRAP:

10 Med Ball Cleans

50ft Slow Bear Crawl

Correctives

Bretzel

1min/side

Good Mornings

2×10

Side Plank w/ Row

1min/side

Skill

4 Rounds of:

Min 1: 30sec HS Hold

Min 2: 30sec Hanging L-Sit Hold

-rest, then-

Metcon

Metcon (Time)

6 Rounds for time of:

10 Deadlifts (155, 110)

8 Burpees over bar

6 HSPUs

*15min cap

*Rx+ (185, 130), Deficit HSPUs (8″, 6″)

Cash-Out

Coach-led Stretching

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