Wednesday WOD{1/14/15}

 In Daily WODs


Louisville, Main – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

5 min AMRAP:

3 burpees

6 mtn. Climbers

9 Lunges

Weightlifting

1 Snatch + 2 OH Squats (12 minutes to work into a heavy set)

Metcon

Metcon (AMRAP – Rounds and Reps)

5 minute Ladder:

3 air squats

3 Pullups

*Increase by 3’s

Rest 2 Minutes then..

Metcon (AMRAP – Rounds and Reps)

5 minute Ladder:

5 AKBS (53, 35)

5 Goblet Squats

*Increase by 5’s

Cash-Out

Foam Roll Quads and Lats

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