Sunday WOD{8/30/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

Coach Led Down n Backs

1 min/side Shoulder Sweeps

1 min/side Quadruped Ext./Rot.

Weightlifting

Superset:

Bench Press (5×5 AHAP)

Bent Over Row (5×10 AHAP)

Metcon

Metcon (Time)

For time:

30 Thrusters ( 95#/65#), 6 rope climbs

20 Thrusters, 4 rope climbs

10 Thrusters, 2 rope climbs

Cash-Out

Coach-led Stretches