Wednesday WOD{1/27/16}
Louisville, New Albany – CrossFit WOD
COMPETITION DAY
Warm-up
(No Measure)
5min Partner Med Ball Warm-up
Correctives
Banded Wall Walks
20/side (alt)
Down Dog Calf Stretch
20/side (alt)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
22min AMRAP:
50 Wall Balls (20, 14)
50 Burpees
50 Box Jump Overs (24, 20)
50 RKBS (70, 53)
*1 partner working at a time. Reps must be in order but can be split however the team chooses
Cash-Out
Coach Led Stretching / WOD Debrief