Thursday WOD{1/15/15}

Louisville, Main – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

1 minute jumping jacks

Dynamic ROM

Skill

10 Rope Climbs (or 15 Up/Downs)

Metcon

Metcon (Time)

For Time:

Cash-in / Buy-out:

1k Row

50 Wall Balls

50 Sit-ups

40 Lunges w/ Med Ball OH

40 sit-ups

30 wall balls

30 sit-ups

* 20 minute cap

Cash-Out

2 min per side in couch stretch