Wednesday WOD{8/5/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
3 min AMRAP:
10 Jumping jacks
8 air squats
8 Fast Mtn. Climbers
Weightlifting
Deadlift (10 min to build to heavy set of 3)
* then every 90 seconds do 3 at 75% of that heavy 3 for 3 sets.
Metcon
Metcon (Time)
For time:
21-15-9
Deadlifts (225/155)
400m run
* 12 min cap
Cash-Out
Coach-led Stretches