Thursday WOD{1/29/15}

Louisville, New Albany – CrossFit WOD

PRACTICE DAY

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Warm-up

(No Measure)

2X:

1 minute of jumping jacks

8 burpees

Gymnastics

Plank Ladder:

:30 second hold

: 30 second rest

:45 hold, :45 rest

1:00 Hold, 1:00 rest

– then back down-

Metcon

Metcon (Weight)

4 min EMOM:

4 thrusters (AHAP)

-rest 3 minutes-

Metcon (Weight)

4 min EMOM

3 Thrusters (AHAP)

– rest 2 minutes-

Metcon (Weight)

4 min EMOM

2 thrusters (AHAP)

Cash-Out

Lax ball on Scapulas