Wednesday WOD{12/03/14}

Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

2 rounds:

10 Straight legged sit-ups

5 down and backs in the gym

Weightlifting

Snatch (3 @ 75%, 3 @ 80%, 3 @ 85%, 2 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Every 2 minutes for 16 Minutes:

5 Burpees

9 Russian Swings (70/53)

Cash-Out

3 X 10 Band Pull Aparts