WOD Friday 7/25/14 – CrossFit Lake Mary
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WOD Friday 7/25/14

25
Jul

WOD Friday 7/25/14

Main – WOD

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Skill Work

AMRAP 2: Double unders
rest 1 minute
AMRAP 2: Double unders

Metcon (AMRAP – Rounds and Reps)

AMRAP 8
Teams of two complete an ascending Ladder (3.6.9.12.15..) of:
Deadlift 275/185
Strict C2B Pull ups
One athlete does a full round, while the other rests.

REGIONAL & GAMES ATHLETES

1. Pull
5RM Deadlift

2. Odd Lift/Object
10RM Close Grip OHS – with an empty bar, see how close your can get your hands together as you complete a set of 10 OHS. If you can get your thumbs to touch start adding weight and see how much weight you can do for 10.

3. Metcon
Teams of two:
One athlete does a full round, while the other rests.
2 Deads, 405/285 + 2 Bar Muscle ups
4 Deads, 365/255 + 4 Bar Muscle ups
6 Deads, 335/235 + 6 Bar Muscle ups
8 Deads, 315/225 + 8 Bar Muscle ups
10 Deads, 275/185 + 10 Bar Muscle ups
One barbell. Change weights after each round.
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4. Core
Accumulate 3 minutes in a static GHDSU hold – Same GHD set up as GHDSU. Hold torso parallel to ground face up.