Wednesday WOD{11/19/14}

Louisville, Main – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

1 minute of jumping jacks

Then 2 rounds: 3 High Hang Snatch, 3 Mid Hang Snatch, 3 Snatch

Weightlifting

1 Snatch + 1 Hang Snatch (5 sets. Hold on to the bar each set.)

Metcon

Metcon (Time)

3 Rounds for time:

10 Snatches (95/65)

15 HR Push-ups,

20 Lateral Jumps over the barbell

* 10 minute cap

Cash-Out

Foam Roll Low Back