Friday WOD{1/22/16}
Louisville, New Albany – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
5min AMRAP:
2 Down Backs
10 Squats
10 Push-ups
10 Ring Rows
Correctives
Banded OH Distraction
1min/side
Band Pull-Aparts
20
PVC Sots Press
30
Metcon
Metcon (AMRAP – Rounds and Reps)
10min Ladder
8, 10, 12, 14, 16
OHS (75, 55)
Pull-ups
Rx+ (95, 65) & C2B
Cash-Out
Coach-led Stretching