Wednesday WOD{7/8/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

3 min AMRAP:

10 Jumping jacks

8 air squats

8 Fast Mtn. Climbers

Weightlifting

Deadlift (4×8)

Metcon

Partner WOD

15 minute AMRAP:

Metcon (AMRAP – Reps)

0- 5 min:

AMRAP: DB Thrusters

Metcon (AMRAP – Reps)

5-10 min:

AMRAP: ManMakers

Metcon (AMRAP – Reps)

10-15 min:

AMRAP: Single Arm DB Snatches
* 1 partner will be running 100 m while other partner works on DB’s

Cash-Out

Coach-led Stretches