Wednesday WOD{12/9/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

4 min Coach-led KB Warm Up

Head-to-Toe ROM

Correctives

Scapular Wall Sides

2×10

Banded OH Distraction

1min/side

Metcon

RX+(135,95)

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

10 Snatches (115, 80)

10 Burpees Over the Bar

-rest 3min-

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

8 Snatches (115, 80)

12 Burpees Over Bar

-rest 3min-

Metcon (AMRAP – Rounds and Reps)

4min AMRAP of:

6 Snatches (115, 80)

14 Burpees Over Bar

Cash-Out

Coach-led Stretching

Recent Posts