Saturday WOD{5/2/15}

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

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Warm-up

(No Measure)

Coach-led Down and Back Drills

Correctives:

Full Plank 20 sec on, 10 sec off X4

Turkish Sit-ups- 1 min left, 1 min right

Gymnastics

Strict Pull-Ups (5 X Max Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

8 sinlge arm DB Push Press (R)

8 single arm DB Push Press (L)

10 DB Hang Squat Cleans

12 Burpees over DBs

Cash-Out

Coach-led Stretches