WOD Friday 10/14/16

CrossFit Lake Mary – WOD

WOD & Wine @7pm!!!

View Public Whiteboard

“Salsa Verde” (AMRAP – Rounds and Reps)

AMRAP 15:

5 Ring Muscle-ups

10 Power Cleans (135/95#)

25 Wallballs (20/14#)

“Physical fitness can neither be achieved by wishful thinking nor outright purchase.” – Joseph Pilates

Comp Training

Metcon (Time)

Odd Object Conditioning

3 RFT:

10 Renegade Man-Makers*

10 DB Step ups, 24/20″ (5/side)

10 DB OH Walking lunge steps (5/side)

each movement is done with 50/35# dumbbell in each hand

* RRM = Start in Push up position holding dumbbells. Do 1 push up, then pull the dumbell in your right hand to your sides, then the left dumbbell to your side. Then jump your feet to your hands and stand up with the DB’s and press them overhead – that equals 1 rep.