Wednesday WOD{3/04/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

2 rounds:

1 minute mtn. climbers

10 star jumps

Correctives:

2min Banded Wall Walks

2min Wall Slides w/ Roller

Metcon

Metcon (Weight)

EMOM: 10 mins

1 DL

1 Power clean

1 Squat Clean ( or 1 P.clean+1 FSQT)

1 Jerk

Metcon (Time)

4 rounds for time:

10 Front Squats (135/95)

12 DL ( 135/95)

14 Wall balls (20/14)

* 15 min cap

Cash-Out

Coach-led Stretches

Recent Posts