Wednesday WOD{1/13/16}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
3min Jump Rope
-then-
3min ROM
Correctives
Bretzel
1min/side
Banded OH Distraction
1min/side
Squat w/ T-Spine Rotation
15/side
Metcon
Overhead Squat (12 min to build to heavy set of 3)
Rest 5 min then…
Metcon (AMRAP – Rounds and Reps)
8min AMRAP of:
5 Front Squats (95, 65)
5 Pull-ups
Rx+ (115, 80), C2B
Cash-Out
Coach Led Stretch / WOD Debrief