Sunday WOD{12/07/14}

Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

Run to storage bin and back X3, Dynamic ROM

Skill

5 rounds:

30 second Hollow Body Hold

1 minute Wall Sit

Metcon

Metcon (Time)

Part 1:

Row 75 calories for time

Metcon (Time)

Part 2:

3 rounds for time:

15 Goblet Squats

10 burpees over the KB

Cash-Out

Coach’s Choice