Sunday WOD{11/09/14}

Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

Run to storage bin and back X3

Warm up on T2B

Skill

4 Rounds of:

Toes-To-Bar (Min 1: Max Effort)

Handstand Hold (Min 2: Max Effort)

Metcon

Metcon (Time)

For Time:

1 minute plank hold (cumulative)

25 supermans

1 minute plank hold

25 straight legged sit-ups

1 minute plank hold

25 Kickups (everyone, hold for 3 seonds at the top)

10 wall walks

* 20 minute cap

Cash-Out

Coach’s Choice