WOD Friday 4/18/14 – CrossFit Lake Mary
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WOD Friday 4/18/14

18
Apr

WOD Friday 4/18/14

Announcements

No Open Gym this Sunday!

Main – WOD

View Public Whiteboard

Randy (Time)

For Time:
75 Power Snatches, 75#

REGIONAL & GAMES ATHLETES

1. Pulls
5 x 5 Glute Ham Raises – add weight if possible.

2. Odd Objects/Movements
OTM x 10
2 heavy clean and jerks with a Strongman Log.

3. Metcon
For time, with one barbell:
30 Snatches, 135/95 – record your “Isabel” time.
20 Snatches, 165/110
10 Snatches, 185/130
5 Snatches, 205/145
Post times for “Isabel” and total time.

4. Rowing
5K

5. Core work
Reverse Tabata L-sits
8 rounds of :10 on, :20 off

OPEN ATHLETES

1. Metcon
“Randy”
75 Power Snatches, 75/55

2. Skills
OTMx12
Odd: 3-5 Squat Therapy
Even: 3-5 Muscle ups