19
Sep
WOD Monday 9/19/16
CrossFit Lake Mary – WOD
Deadlift (Work to a heavy set of 3)
“Blue Lagoon” (Time)
3 Rounds:
15 Deadlifts (205/145#)
25 Wallballs (20/14#)
15 Toes-to-Bar
25 Box Jumps (24/20”)
Comp Training
Clean and Jerk (5×3 Squat Clean and Jerk at 80% – no TnG)
Accessory Work
Complete 3 Supersets of:
A. 8 Single Leg Front Rack Step ups (8/side before switching )
B. 8-12 Glute Ham Raises
* Rest 1-2 minutes between rounds.