WOD Friday 8/15/14 – CrossFit Lake Mary
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WOD Friday 8/15/14

15
Aug

WOD Friday 8/15/14

Main – WOD

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Metcon (Time)

5 RFT:
12 BJ, 30/24 – games standards
9 HSPU
6 Power Cleans, 185/135

Skill Work

Odd Object/Movement
3 RNFT:
20 1-Arm DB OHS (10 left arm then 10 right arm) – you choose the weight
2 Rope Climbs (1 legless + 1 regular)

REGIONAL & GAMES ATHLETES

1. Pulls
3×3 Good Mornings

2. Odd Object/Movement
3 RFT:
20 1-Arm DB OHS (10 left arm then 10 right arm) – you choose the weight
2 Rope Climbs (1 legless + 1 regular)

3. Metcon
5 RFT:
9 BJ, 30/24 – games standards
6 Deficit HSPU – you choose the deficit
3 Hang Power Cleans, 225/155

4. Core Work
5×10 2-arm Ring Extensions.