Thursday WOD{7/2/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

Coach Led Down n Back

2 min Knee Plank

1 min/side wall slides with foam roller

15 Air Squats

Metcon

Metcon (AMRAP – Reps)

12 Min to Complete:

3×10 KB Screwdrivers

3x ME Strict Pull-ups

3×5 Half Kneeling Windmills

*Put # of pull-ups in Wodify

Metcon (Time)

15 minutes to practice movement of your choice with coach: then-

21-15-9

HRPU

Goblet Squats (53/35)

* 5 min cap

Cash-Out

Practice Tire Flips

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