Wednesday WOD{6/24/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

800 m run

20 roll backs

10 good mornings

Weightlifting

Deadlift (4X10)

*Superset w/ shoulder sweeps. (10/side)

Metcon

Metcon (Weight)

4 rounds:

45 sec Wall Sit, 15 sec rest

45 sec Farmers Hold, 15 sec rest

45 sec Lunge hold, 15 sec rest

45 sec Plank hold, 15 sec rest

45 sec DB OH hold, 15 sec rest

*Put in weight for Farmers Hold

Cash-Out

Coach-led Stretches

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