Monday WOD{6/29/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

400m Run

1 Min/side Side Plank w/ Row

15 Pause Goblet Squat

Weightlifting

Front Squat (3×8)

*Superset with 5 each side banded wall slides

Metcon

Metcon (Time)

3 rounds for time:

400 m run

5 Power Cleans (175/115)

10 Front Rack Lunges

*15 min cap

Cash-Out

Coach-led Stretches