WOD Friday 5/30/14 – CrossFit Lake Mary
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WOD Friday 5/30/14

30
May

WOD Friday 5/30/14

Main – WOD

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Metcon (Time)

The Ball and Chain
7x400m run OT3M

REGIONAL & GAMES ATHLETES

1. Pulls
5 x 5 Glute Ham Raises – weighted if possible.

2. Odd Objects/Movements
“Lipson Test”
400m Sled Drag for time, bodyweight

3. Metcon
7 x 400m Run, OT3M
Post times for all seven rounds.

5. Row/Core
5 RFT:
300m Row
1 minute Plank

OPEN ATHLETES

1. Metcon
7 x 400m Run, OT3M
Post times for all seven rounds.

2. Skills
5 rounds of:
:20 Handstand Hold, :40 Rest – Against a wall with really pretty positioning. Think, active shoulders and straight line – heels to hands