WOD Friday 10/30/15

CrossFit Lake Mary – WOD

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Skill Work

Rowing

Metcon (Time)

“Cool J”

27 – 21 – 15 – 9:

Calories on the Rower

Power Snatch (75/55)

Accessory Work

Shoulder Press (100 Strict Presses )

*1 second pause overhead, 45/35

Comp Training

Metcon (Weight)

EMOMx10: 1 Back Squat, across

Accessory Work

A. 4×8 Front Rack Step ups, complete 8 reps on one side before switching

B. 4×8 Single Leg RDL, complete 8 reps on one side before switching

C. 8 Legless Rope Climbs