Thursday WOD{11/20/14}

Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

3 rounds: 10 air squats, 5 star jumps, 2 inchworms

Skill

Handstand Holds / Handstand Walking

Metcon

Metcon (Time)

3 rounds for time:

15 foot HS Walk ( 30 sec HS hold against the wall)

20 Wall Balls (20/14)

10 Straight Leg Sit-ups

* 10 minute time cap

Cash-Out

2 X 10 each leg, Single leg raise, bottoms up, KB