WOD Friday 7/18/14 – CrossFit Lake Mary
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WOD Friday 7/18/14

18
Jul

WOD Friday 7/18/14

Main – WOD

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Metcon (AMRAP – Reps)

Tabata – 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 – Games Standards
DB Push Press, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on… Score is total reps for each station. Report scores as follows:
Row: 51
BJ: 77
PP: 64
DL: 48

REGIONAL & GAMES ATHLETES

1. Metcon
Tabata – 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 – Games Standards
DB Push Press, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on… Score is total reps for each station. Report scores as follows:
Row: 60
BJ: 77
PP: 64
DL: 48

2. 4 RFT:
40m Prowler, bodyweight
8 Burpees

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