Sunday WOD{11/23/14}

Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

Run to storage bin and back X3, Dynamic ROM

Metcon

Metcon (AMRAP – Rounds)

Alternationg EMOM X 12:

odd: 10 Ring Rows

even: 45 second hollow body hold

Metcon (No Measure)

Complete in Sequence but NFT:

50 Sit-ups

10 Turkish Get-ups ( total, AHAP)

30 (15 per leg) Bulgarian Split Squats (holding KB / DB, AHAP)

10 Turkish Get-ups

50 Sit-ups

Metcon (Time)

3 X 250m Row Sprints

* score is slowest one