Wednesday WOD{12/17/14}

 In Daily WODs


Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

2 rounds:

10 Straight legged sit-ups

5 down and backs in the gym

Weightlifting

Snatch (2 @ 80%, 2 @ 85%, 1 @ 90%, 1 @ 95% [email protected]% [email protected]%)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

3 Snatches (115/75)

6 Air Squats

9 Lateral jumps over the bar

* Rest 1 minute then..

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

3 Snatches (115/75)

6 Air Squats

9 Lateral jumps over the bar

* Rest 1 minute then..

Metcon (AMRAP – Rounds and Reps)

3 Minute AMRAP:

3 Snatches (115/75)

6 Air Squats

9 Lateral jumps over the bar

Cash-Out

3 X 10 Band Pull-Aparts

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