Thursday WOD{4/9/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
3 rounds:
1 minute running in place
30 seconds air squats
5 inchworms
Correctives:
1 X 10 Each side Lying T-Spine Rotation
1 X 15 Strict Push-ups w/ Reach
Weightlifting
Split Jerk (10 minutes to find heavy single)
Metcon
Metcon (Time)
100 Back Squats for time (135/95)
Every time you break, you must complete 20 DUBS
* 20 minute cap
Cash-Out
Coach-led Stretches