30
Oct
WOD Friday 10/30/15
CrossFit Lake Mary – WOD
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