Wednesday WOD{1/7/15}

 In Daily WODs


Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

3 minutes of Jump Rope

Weightlifting

1 Snatch + 1 Hang Snatch (10 minutes to work up to a heavy complex)

Metcon

Metcon (Time)

5 Rounds of:

3 Snatches (155, 105)

9 American Swings (70, 53)

*15min cap

Cash-Out

Banded OH distraction

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