WOD Friday 5/23/14 – CrossFit Lake Mary
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WOD Friday 5/23/14

23
May

WOD Friday 5/23/14

Main – WOD

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Metcon (Time)

Bebop
5 rounds of:
5 Jerks (155, 105#)
10 Box Jump Overs (24, 20″)

REGIONAL & GAMES ATHLETES

1. Pulls
5 x 5 Good Mornings

2. Odd Objects/Movements
OTM x 12:
Odd: 1-arm barbell snatch, 1/side – you choose weight.
Even: 5 Double KB Thrusters, 70/53

3. Metcon
5RFT:
5 Jerks, 185/135
10 Box Jump Overs, 24/20

4. Rowing
3 x 1000m, 3 minute rest

5. Core Work
3 Giant Sets of:
30 Reverse Hypers or 45 Hip Extensions
20 GHDSU
10 Strict TTB

OPEN ATHLETES

1. Metcon
5RFT:
5 Jerks, 155/105
10 Box Jump Overs, 24/20

2. Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.