Sunday WOD{3/22/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

1 minute Jumping Jacks

Dynamic ROM

Correctives:

2 min Side Plank w/Row

2 min Knee Plank

Weightlifting

Deadlift (10 minutes to find a heavy set of 5)

Metcon

Metcon (AMRAP – Reps)

3 Rounds of:

1 Minute Burpees

1 MInute Hang Snatch- (45#)

1 Minute Box Jumps (24, 20)

1 Minute Thrusters (45#)

1 Minute C2B Pul-ups

1 Minute Rest

*Score is total reps

Cash-Out

Coach-led Stretches

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