Monday WOD{1/5/15}

Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

1 minute of jumping jacks

1 X 20 glute activation drills

Weightlifting

Back Squat (5 X 3 ~ keep all sets at 85%)

Metcon

Metcon (Time)

3 rounds for time:

15 pull-ups

30 KB DL (70/53)

45 Air squats

* 12 minute time cap

Cash-Out

3 X 10 Band Face Pulls