Wednesday WOD{5/6/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

1 minute of Jumping Jacks

Dynamic ROM

Correctives:

Shoulder Sweep- 1 min each arm

Scapula Push-ups- 30 on, 30 off x2

Weightlifting

Deadlift (4×10 (at a Moderate weight))

Rest 2 minutes between sets.

Metcon

Metcon (Time)

Groups of 3:

4 rounds:

250 m row

14 Burpees

16 DB Snatches

* Can’t move on until partners are done

*15 minute cap

Cash-Out

Coach-led Stretches

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