Tuesday WOD{8/4/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

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Warm-up

(No Measure)

400m Run

2 Rds:

5/side T-spine Rotations

5 inchworms

Weightlifting

Shoulder Press (10 min to build to heavy set of 3)

* then every 90 seconds do 3 at 75% of that heavy 3 for 3 sets.

Metcon

Metcon (AMRAP – Reps)

3 minutes: run a 200 m sprint, AMRAP Pull-ups

Metcon (AMRAP – Reps)

3 minutes: run a 200 m sprint, AMRAP Push-ups

Metcon (AMRAP – Reps)

3 minutes: run a 200m sprint, AMRAP RKBS (53/35)

Cash-Out

Coach-led Stretches

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