Wednesday WOD{11/25/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

21-15-9

Air Squats

High Knees

Shoulder swings

Weightlifting

Push Press (10 minutes to find heavy set of 3)

Metcon

Metcon (Time)

10 rounds for time:

6 ring Push-ups

6 Thrusters, (95.65)

* 15 min cap

Cash-Out

Coach-led Stretches