Wednesday WOD{11/26/14}

Louisville, Main – CrossFit WOD

PRACTICE DAY

View Public Whiteboard

Warm-up

(No Measure)

400 M Run, Dynamic ROM, 10 Burpees

Weightlifting

Snatch (3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Pull-ups

10 Jumping ring dips

10 V-Ups

Cash-Out

Banded OH Distraction