Saturday WOD{12/26/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
5min AMRAP:
2 Down Backs
8 Squats
8 Push-ups
8 Ring Rows
Correctives
Scapular Wall Slides
20 total
HK KB Press
15/side
Front Rack Squats w/ KB
10/arm (2sec pause in bottom)
*use same KB as above. hold KB in one arm front rack for 10 reps, then switch.
Metcon
Metcon (Time)
Partner Double Jackie
60 Pull-ups
100 Thrusters (45, 35)
2000m Row
*Partners split work as needed.
*20min Cap