Thursday WOD{1/1/15}
Louisville, Main – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
3X:
5 burpees
10 lunges
10 RKB swings
Skill
Work on KB clean and jerk efficiency
Metcon
Metcon (Time)
21-15-9
KB Clean and Jerk (Alt.) (53/35)
HR Push-ups
*8 min time cap
Cash-Out
3 X 10 ring rows