Wednesday WOD{8/5/15}

 In Daily WODs

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

3 min AMRAP:

10 Jumping jacks

8 air squats

8 Fast Mtn. Climbers

Weightlifting

Deadlift (10 min to build to heavy set of 3)

* then every 90 seconds do 3 at 75% of that heavy 3 for 3 sets.

Metcon

Metcon (Time)

For time:

21-15-9

Deadlifts (225/155)

400m run

* 12 min cap

Cash-Out

Coach-led Stretches

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