Wednesday WOD{9/30/15}

Louisville, New Albany – CrossFit WOD

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Warm-up

(No Measure)

400m Run

2 X 10 Single Leg Glute Bridge

2 X 10 Pause DL’s

Weightlifting

Deadlift (5×5)

superset with windmill stick

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 HR Push-ups

10 Alt. DB Snatches

300 m row

Cash-Out

Coach-led Stretches