Wednesday WOD{9/2/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

400 m run

2 rounds:

10 Jump Squats

20 walking lunges

Weightlifting

Deadlift (4×5 at 80%)

* super set with plank with reach 5/side

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min Alternating EMOM:

Even: 8 burpee BJO (24/20)

Odd: 5 Power Clean / 5 Push Press (115/75)

Cash-Out

Coach-led Stretches