Thursday WOD{1/1/15}

 In Daily WODs


Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

3X:

5 burpees

10 lunges

10 RKB swings

Skill

Work on KB clean and jerk efficiency

Metcon

Metcon (Time)

21-15-9

KB Clean and Jerk (Alt.) (53/35)

HR Push-ups

*8 min time cap

Cash-Out

3 X 10 ring rows

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