Wednesday WOD{3/2/16}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

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Warm-up

(No Measure)

ROM + Heartrate

Correctives

2 Rounds of:

1min Spidermans + Rotations

10 Air squats

1min Warrior Squats

10 Air squats

Weightlifting

3-Position Snatch (Hip, Above the knee, Floor) (15min to build to a moderate/heavy set.)

Cash-Out

Metcon (No Measure)

10min Alt EMOM:

Min 1: 20 sec OHS Hold (45, 35)

Min 2: 7 Strict Pull-ups

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