WOD Monday 6/30/14 – CrossFit Lake Mary
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WOD Monday 6/30/14

30
Jun

WOD Monday 6/30/14

Main – WOD

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Metcon (AMRAP – Rounds and Reps)

AMRAP 15:
9 Deadlifts, 225/155
12 Hand Release Push ups
15 Box Jumps, 24/20″

REGIONAL & GAMES ATHLETES

1. Plyometic/Agility Work
5-10-5 pro agility shuttle – Take 5 attempts to establish a best score.

2. 20 Rep Benchmark
20 Rep Power Clean – All reps TnG. No pausing at the hang. Only place you can rest is in the rack position.

3. Pull
4×8 Romanian Deadlifts

4. Metcon
AMRAP 15:
9 Deadlifts, 225/155
12 Hand Release Push ups
15 Box Jumps, 24/20″