Friday WOD{11/28/14}

Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

3 rounds: 10 air squats, 5 star jumps, 2 inchworms

Weightlifting

Split Jerk (Practice movement and then work up to a heavy 3.)

Metcon

Metcon (AMRAP – Reps)

Alternating Tabata:

HS hold against the wall / HSPU

Tuck Jumps

Cash-Out

LAX ball on shoulders