Monday WOD{4/6/15}

Louisville, New Albany – CrossFit WOD

COMPETITION DAY

View Public Whiteboard

Warm-up

(No Measure)

3 rounds:

30 seconds jumping jacks

30 seconds air squats

Correctives:

1 X 10 Each side Lying T-Spine Rotation

1 X 15 Strict Push-ups w/ Reach

Weightlifting

Clean (10 minutes to find heavy single)

Metcon

Teams of 3:

Metcon (AMRAP – Reps)

3:00 AMRAP Hang Clean Relay (95/65)

Rest 3:00 then..

Metcon (AMRAP – Reps)

3:00 AMRAP DUBS as a Team

Rest 2:00 then..

Metcon (Time)

For Time:

80 Wall Balls

80 OH Ball Throws

80 Wall Balls

* 9 minute cap

Cash-Out

Coach-led Stretches