Wednesday WOD{1/13/16}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

3min Jump Rope

-then-

3min ROM

Correctives

Bretzel

1min/side

Banded OH Distraction

1min/side

Squat w/ T-Spine Rotation

15/side

Metcon

Overhead Squat (12 min to build to heavy set of 3)

Rest 5 min then…

Metcon (AMRAP – Rounds and Reps)

8min AMRAP of:

5 Front Squats (95, 65)

5 Pull-ups

Rx+ (115, 80), C2B

Cash-Out

Coach Led Stretch / WOD Debrief

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