WOD Friday 8/28/15 – CrossFit Lake Mary
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WOD Friday 8/28/15


WOD Friday 8/28/15

CrossFit Lake Mary – WOD

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Metcon (Time)


5x300m, 1 minute rest

Metcon (Time)

“Dune Buggy”

5 Rounds:

5 Unbroken Strict Presses

15 Calorie Row

25 Ab-Mat Sit-ups

Rest 1:00 between rounds.

Athletes choose Strict Press load.

Comp Training

C&J Complex (2PC+1PJ) (5 sets climbing…not TnG reps)

2 Power Cleans + 1 Push Jerk

Front Squat (Heavy 2-rep Front Squat)

Back Squat (3×10 Back Squats, across)

Clean Pull (3×2 Pausing Clean Pulls)

with a clean grip, pull the bar just below your knees and pause for 3 full seconds before standing to full extension. Drop from the top, these are not TnG reps