WOD Friday 7/11/14 – CrossFit Lake Mary
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WOD Friday 7/11/14

11
Jul

WOD Friday 7/11/14

Main – WOD

View Public Whiteboard

Warm-up

Crossover Symmetry

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cash Out

Core
A. 5×20 Alternating 1-arm Ring Extensions (10/arm)
B. 5×10 Double Ring Extensions
Demo Video of both movements https://www.youtube.com/watch?v=1MdixkRvldI

REGIONAL & GAMES ATHLETES

1. Metcon
ARMAP 7:
Wall Balls
EMOM complete 5 Deads, 225/155
Start with the wall balls. Score is number of wall balls complete in 7 minutes.

2. Pulls
5×1 Snatch Grip Dead

3. Odd Objects/Movements
100 1-arm DB Snatch for time (70/50)

4. Core
A. 5×20 Alternating 1-arm Ring Extensions (10/arm)
B. 5×10 Double Ring Extensions
Demo Video of both movements