Thursday WOD{7/16/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

Coach Led Down n Back

1 min/side T Spine Rotation w/ Reach

1 min/side wall slides with foam roller

2 Min knee Plank

Metcon

Metcon (AMRAP – Reps)

12 Min to Complete:

3×10 KB Screwdrivers

3x ME Strict Pull-ups

3×5 Half Kneeling Windmills

*Put total # of Pull-ups in Wodify

Metcon (AMRAP – Reps)

5 rounds: 1 minute ME at each

Ring Rows

Jump Rope

V-ups

Jumping Lunges

*Score is total reps

Cash-Out

Coach-led Stretches

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