Thursday WOD{1/8/15}

 In Daily WODs

Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

3 rounds:

30 seconds Jumping Jacks

30 sec Goblet Squats

Metcon

Metcon (Time)

5 X 200 m row Sprints

*rest 2 minutes in between

**score is slowest row

Metcon (AMRAP – Reps)

Partner WOD:

5 min AMRAP:

Burpee BJO- Partners alternate every 5 reps

rest 1 minute then..

Metcon (AMRAP – Reps)

5 min AMRAP:

Wall Balls- Partners alternate every 5 reps

rest 1 minute

Cash-Out

3 X 10 Ring Rows

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