Wednesday WOD{9/23/15}

 In Daily WODs


Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

400m Run

2 X 10 Single Leg Glute Bridge

2 X 10 Pause DL’s

Weightlifting

Deadlift (4×5 at 85%)

*Superset with Windmill 20sec/side

Metcon

Metcon (Time)

At 0:00

10 Burpees

10 RKBS (70/53)

At 3:00

20 Burpees

20 RKBS (70/53)

at 7:00

30 Burpees

30 RKBS

at 12:00

40 Burpees

40 RKBS

*17 min cap

Cash-Out

Coach-led Stretches

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