Friday WOD{12/26/14}

Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

Dodgeball and Dynamic ROM

Weightlifting

Shoulder Press (5X5: @ 65-70%)

Metcon

Metcon (Time)

Rowing Helen:

3 rounds:

400 m row

21 KB swings(53/35)

12 Pull-ups

* 15 minute cap

Cash-Out

LAX ball on shoulders