Monday WOD{4/6/15}
Louisville, New Albany – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
3 rounds:
30 seconds jumping jacks
30 seconds air squats
Correctives:
1 X 10 Each side Lying T-Spine Rotation
1 X 15 Strict Push-ups w/ Reach
Weightlifting
Clean (10 minutes to find heavy single)
Metcon
Teams of 3:
Metcon (AMRAP – Reps)
3:00 AMRAP Hang Clean Relay (95/65)
Rest 3:00 then..
Metcon (AMRAP – Reps)
3:00 AMRAP DUBS as a Team
Rest 2:00 then..
Metcon (Time)
For Time:
80 Wall Balls
80 OH Ball Throws
80 Wall Balls
* 9 minute cap
Cash-Out
Coach-led Stretches