Friday WOD{11/13/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

2 mins jump rope

Monster walks

20 glute bridges

Weightlifting

Back Squat (3 @ 70%, 2 @ 75%, 2 @ 80%, 2 @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:

10 KB Russian Twists (53/35)

20 walking lunges

Cash-Out

Coach-led Stretches