Wednesday WOD{3/11/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

1 minute jumping jacks

Dynamic ROM

Correctives:

2 min Side Plank w/Row

2 min Knee Plank

Weightlifting

Snatch (Doubles at 65, 75, 80, 85 and 90%)

Metcon

Every 5 minutes for 20 minutes:

Metcon (Time)

Complete as fast as possible:

30 walking lunges

20 Ring Rows

10 Power Snatches (115/75)

Metcon (Time)

Complete as fast as possible:

30 walking lunges

20 Ring Rows

10 Power Snatches (115/75)

Metcon (Time)

Complete as fast as possible:

30 walking lunges

20 Ring Rows

10 Power Snatches (115/75)

Metcon (Time)

Complete as fast as possible:

30 walking lunges

20 Ring Rows

10 Power Snatches (115/75)

Cash-Out

Coach-led Stretches

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