Thursday WOD{5/21/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

2 rounds:

30 seconds Air Squats

30 second plank hold

30 second walking lunges

30 second jumping jacks

Skill

Pull-Up or Bar Muscle-Up Skill Work

Metcon

Metcon (No Measure)

15 minutes to complete:

3 X 20 pistols

8 Down and backs- Burpee broad jumps

3 minutes total- Hollow Body hold

Cash-Out

Metcon (Time)

4 X 500m row: 2:00 min Rest between.

*Score is slowest row

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