Wednesday WOD{10/14/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

2 minutes jump rope

3 X 8 ring rows

3 X 10 straight leg sit-ups

Metcon

Metcon (AMRAP – Reps)

5 X max reps strict pull-ups

5 X 1 minute plank

*Score is least amount of pullups in any set

Metcon (Time)

3 rounds for time:

30 walking lunges

10 box jump overs

30 Deadlifts (135/95)

* 15 min time cap

** RX+ (155,115)

Cash-Out

Coach-led Stretches

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