Tuesday WOD{12/1/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

4min, 15 sec each:

Jumping Jacks

Squats

Push-ups

Mountain Climbers

Correctives

2min Slingshot Squat

-then-

2min Front Rack Stretching

-then-

1×20 Glute Bridge

2×10 Monster Walks / Per Side

Metcon

Metcon (Weight)

4 Rounds for Weight:

4 Back Squats

-rest-

1 Front Squat

-rest-

*BS & FS Weight must be same weight each round.

**Score is the weight used on heaviest successful set of 4 back squats & 1 front squat

Cash-Out

Metcon (Time)

With a Partner

For time:

2000m Row

*Partners must switch every 500m, and cannot switch before 500m.

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