Wednesday WOD{11/11/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

Coach-led Down and Backs

Warm up for WODs

Metcon

Metcon (AMRAP – Rounds and Reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (RX+= 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

Metcon (AMRAP – Rounds and Reps)

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (same weights)

20 Pull-Ups

Rest 2 minutes, and then…

Metcon (AMRAP – Rounds and Reps)

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (24/20)

30 Wall Ball Shots (20/14)

Cash-Out

Coach-led Stretches

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