Thursday WOD{3/12/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

2 rounds:

1 minute mtn. climbers

1 minute line jumps

Correctives:

2 min Side Plank w/Row

2 min Knee Plank

Weightlifting

Clean (Doubles at 65, 75, 80, 85 and 90%)

Metcon

Partner WOD!

15 minutes:

Metcon (Calories)

1 partner is always rowing for calories

Metcon (AMRAP – Rounds and Reps)

Other parner completes AMRAP:

100 empty barbell thrusters

100 Med Ball Sit-ups

100 barbell Push Presses

100 Russian Twists with Med Ball
* score is calories rowed, and reps/round completed

Cash-Out

Coach-led Stretches

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