Thursday WOD{8/13/15}
Louisville, New Albany – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
Coach Led Down n Back
1 min/side T Spine Rotation w/ Reach
-10 Push-ups with reach
2 Min knee Plank
Warm-up
Split Jerk Skill Work
Metcon
Metcon (Time)
For time:
1 mile run
400 m farmers carry (53/35 KB)
800 m run
200 m farmers carry
400 m run
* 25 minute cap
Cash-Out
Coach-led Stretches