Tuesday WOD{6/30/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
400m Run
2 Rds:
10 Foam Roller Wall Slides
10 push-up with reach
Weightlifting
Shoulder Press (3×8)
*Superset with 10 T-spine Rotations
Metcon
Metcon (Time)
Partner WOD:
As a unit you must complete:
200 DUBS
150 RKBS (53/35)
100 V-ups
50 Burpee Tuck-Jumps
* 1 partner must be rowing the whole time
* Score is time+ calories rowed
* 18 min cap
Cash-Out
Coach-led Stretches