Wednesday WOD{5/6/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
1 minute of Jumping Jacks
Dynamic ROM
Correctives:
Shoulder Sweep- 1 min each arm
Scapula Push-ups- 30 on, 30 off x2
Weightlifting
Deadlift (4×10 (at a Moderate weight))
Rest 2 minutes between sets.
Metcon
Metcon (Time)
Groups of 3:
4 rounds:
250 m row
14 Burpees
16 DB Snatches
* Can’t move on until partners are done
*15 minute cap
Cash-Out
Coach-led Stretches