WOD Friday 5/9/14 – CrossFit Lake Mary
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WOD Friday 5/9/14

9
May

WOD Friday 5/9/14

Main – WOD

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Metcon (Time)

“Tosh”
3 RFT:
Run 200m, Rest equal time
Run 400m, Rest equal time
Run 600m, Rest equal time

REGIONAL & GAMES ATHLETES

1. Pulls
4 x 6 Good Mornings, climbing

2. Odd Objects/Movements
“Lipson Test”
For time:
400m Sled Pull, Bodyweight

3. Metcon
1. AMRAP 5:
10 Box Jumps, 24/20 – games standards.
10 GHDSU
10 OHS, 95/65

Rest 5 minutes

2. AMRAP 5:
10 TTB
10 Ring Dips
10 KBS, 53/35

4. Rowing
5 x 500m, 2 min rest

OPEN ATHLETES

1. Metcon
“Tosh”
3 RFT:
Run 200m, Rest equal time
Run 400m, Rest equal time
Run 600m, Rest equal time

2. Skills
OTM x 12:
Odd: 3-5 Muscle ups
Even: 4-6 Squat Therapy