Saturday WOD{1/9/16}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

5min AMRAP:

2 Down/Backs

10 Walking Lunges

10 Ring Rows

Correctives

Banded OH Distraction

1min/side

Single Leg Flexion

1min/side

Glute Bridges

30

Metcon

Metcon (Time)

4 Rounds for time:

20 Pistols (alt)

5 MUs

7 Hang Squat Cleans (155, 110)

*Sub 10 Pull-ups + 10 Ring Dips for 5 MUs

*15min cap

Cash-Out

Coach-led Stretching