Thursday WOD{1/7/16}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

6min AMRAP of:

10 Cal Row

10 Mountain Climbers

10 Air Squats

10 Push-ups

*Partner up to accommodate rowers

Correctives

Banded OH Distraction

1min/side

Squats w/ T-Spine Rotation

10/side

TK Bottoms Up KB Press

15/side

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner,

18min AMRAP:

A: 10 Goblet Squats (53, 35)

B: 10 Goblet Squats (53, 35)

A: 10 STOH (95, 65)

B: 10 STOH (95, 65)

A: 10 RKBS (53, 35)

B: 10 RKBS (53, 35)

A: 10 Front Rack Lunges (95, 65)

B: 10 Front Rack Lunges (95, 65)

*One partner working at a time

Cash-Out

Coach-led Stretching

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