Friday WOD{3/06/15}

Louisville, New Albany – CrossFit WOD

OPEN WORKOUT

View Public Whiteboard

Warm-up

(No Measure)

Down/Back Drills

-then-

2min Sling Shot Squat

2min Kneeling Box Stretch

-then-

ROM

Skill

(No Measure)

OHS & Pull-up Practice

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Cash-Out

Coach-Led Stretching