Wednesday WOD{9/23/15}
Louisville, New Albany – CrossFit WOD
PRACTICE DAY
Warm-up
(No Measure)
400m Run
2 X 10 Single Leg Glute Bridge
2 X 10 Pause DL’s
Weightlifting
Deadlift (4×5 at 85%)
*Superset with Windmill 20sec/side
Metcon
Metcon (Time)
At 0:00
10 Burpees
10 RKBS (70/53)
At 3:00
20 Burpees
20 RKBS (70/53)
at 7:00
30 Burpees
30 RKBS
at 12:00
40 Burpees
40 RKBS
*17 min cap
Cash-Out
Coach-led Stretches