Wednesday WOD{12/16/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

5min AMRAP:

10 Air Squats

10 Push-ups

10 Sit-ups

10 Ring Rows

Correctives

Bretzel

1min/side

Banded Overhead Distraction

1min/side

Band Pull Aparts

1×20

Weightlifting

Snatch Deadlift + Power Snatch + Hang Snatch + Overhead Squat (12 minutes to build to a heavy set)

Metcon

Metcon (Weight)

10 min EMOM:

Snatch Deadlift

Power Snatch

Hang Snatch

Overhead Squat

Cash-Out

Coach-led Stretching

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