Thursday WOD{10/22/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

4 rounds:

15 seconds jump jacks

15 seconds air squat

15 seconds mountain climbers

15 jump squats

Metcon

Metcon (Weight)

Alt. EMOM x12

odd: 5 X 10 Bent over row

even: 30 second squat hold

Metcon (Time)

For time:

100 Singles

1 K row

80 singles

800 m row

60 singles

600 m row

40 singles

400 m row

20 singles

200 m row

* 25 min cap

Cash-Out

Coach-led Stretches

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