Friday WOD{2/13/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
4 sets, 15 sec each:
Jumping jacks
Air Squats
Mtn. Climbers
Jump Squats
Correctives:
2min Banded Wall Walks
2min Wall Slides w/ Roller
Weightlifting
Clean (Doubles at 50,60,70,75, and 80%)
Metcon
Metcon (Time)
For time:
50 Wall Balls
40 Pull-ups
30 AKBS
20 KB OH walking lunges
10 KB Snatches
* 15 minute cap
Cash-Out
LAX ball on Shoulders