Thursday WOD{11/13/14}

 In Daily WODs

Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

5 rounds of Rowling

Skill

DU skill- work on hand positioning, base jump and rope timing

Metcon

Metcon (AMRAP – Reps)

4 rounds:

30 seconds DUBs (attempts)

1 minute plank

30 seconds DUBS (attempts)

1 minute Hold Hollow Body Position on Pull-up Bar

* Score is total DU

Cash-Out

2 X 20 Supermans

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