Thursday WOD{7/23/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

Coach Led Down n Back

1 min/side T Spine Rotation w/ Reach

1 min/side Shoulder Sweep

2 Min knee Plank

12 Min to Complete:

3x 5 KB SL DL

3x 8 Ring Row Negatives

3×5 KB TKPress

Metcon

Metcon (Time)

For time:

Cash In:

20 Burpee Broad Jumps

21-15-9

Wall Balls

Russian Twists with Med Ball

Cash out: 20 Burpee Broad Jumps

*12 min cap

Cash-Out

Coach-led Stretches