Wednesday WOD{9/16/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

400m Run

2 X 10 Single Leg Glute Bridge

20 Roll Backs

Weightlifting

Deadlift (4×4 at 85%)

*Superset with plank with reach 5/side

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min Partner WOD:

Each partner completes 1 rounds at a time:

12 Thrusters (95.65)

12 Pull-ups

Cash-Out

Coach-led Stretches

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