Friday WOD{6/26/15}
Louisville, New Albany – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
400m Run
20 Glute Bridge
20 Goblet Squat
Weightlifting
Back Squat (4×10)
*Superset w/ foam roller wall slides. (10/side)
Metcon
Metcon (Time)
Every 3 minutes for 4 rounds:
15 wall balls
10 strict pull-ups
10 Push-ups with shoulder tap
Metcon (Time)
2nd Round Time
Metcon (Time)
3rd Round Time
Metcon (Time)
4th Round Time
Cash-Out
1000m Row