Wednesday WOD{1/6/16}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

3min Jump Rope Drills

-then-

3min ROM

Correctives

Windmill Stick

1min/side

Monster Walks

2×10/side

Single Leg KB RDL

15/side

Weightlifting

Deadlift (65%x5, 75%x5, 80%x3, 85%x3x3)

Cash-Out

Metcon (AMRAP – Reps)

With a Partner:

6 Rounds

Min 1: Strict Pull-ups (A)

Min 2: Max Cal Row (B)

*Score is total reps + total cal

Recent Posts