WOD Monday 12/14/15 – CrossFit Lake Mary
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WOD Monday 12/14/15

14
Dec

WOD Monday 12/14/15

CrossFit Lake Mary – WOD

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Metcon (Time)

“Power Drill”

5 Rounds:

5 Handstand Pushups

10 Power Clean (135/95)

15 Burpees

20 Kettlebell Swings (53/35)

25 Wallball Shots (20/14)

3 Minute Rest

Mod 1

5 KB seated press

10 Power Clean (45/35)

15 Burpees (no push up)

20 Kettlebell Swings

25 Wallball Shots (10/8)

Mod 2

5 Handstand Pushups on box from knees or toes

10 Power Clean (95/65)

15 Burpees

20 Kettlebell Swings

25 Wallball Shots (14/10)
*35 min cap

Comp Training

Metcon (Time)

1-2-3-4-5-6-7-6-5-4-3-2-1 unbroken Muscle ups for time

Metcon (Time)

3x1000m Row, 3 min rest between sets