Friday WOD{1/15/16}

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

Coach Led Down/Backs

-then-

ROM

Correctives

Slingshot Squat

2min

Shoulder Sweeps

15/side

Push-up w/ Reach

15

Metcon

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

Cash-Out

Coach Led Stretch / WOD Debrief