Sunday WOD{5/10/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

1 minute of Jumping Jacks

Dynamic ROM

Correctives:

Full Plank 20 sec on, 10 sec off X4

Turkish Sit-ups- 1 min left, 1 min right

Warm up for WOD

Metcon

Every 4 minutes, for 24 minutes (6 sets), for times:

Metcon (Time)

Run 400 Meters

10-12 Thrusters (95/65)

Metcon (Time)

Run 400 Meters

10-12 Thrusters (95/65)

Metcon (Time)

Run 400 Meters

10-12 Thrusters (95/65)

Metcon (Time)

Run 400 Meters

10-12 Thrusters (95/65)

Metcon (Time)

Run 400 Meters

10-12 Thrusters (95/65)

Metcon (Time)

Run 400 Meters

10-12 Thrusters (95/65)

Cash-Out

Coach-led Stretches

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