Wednesday WOD{11/4/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
Dodgeball
ROM
Weightlifting
1 Push Press+1 Push Jerk+1 Split Jerk (Work to heavy complex)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
10 KB Deadlifts (53/35)
12 Air Squats
150 m row
Cash-Out
Coach-led Stretches