Monday WOD{11/17/14}

Louisville, Main – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

Bring Sally up / down Air Squats

Weightlifting

Overhead Squat (5X5 *Build into a heavy set, then maintain.)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

30 DUs

8 OHS (75/55)

10 Pull-ups

Cash-Out

LAX ball on Scaps and T-Spine