WOD Saturday 6/21/14 – CrossFit Lake Mary

Main – WOD

Team Regional Event 7 – 2014 (Time)

Male/female pairs move through stations of:
500-meter row, partner completes 125 double-unders (each)
50 deadlifts, partner holds barbell at the waist (275 / 185 lb.)
50 toes-to-bars, partner hangs

Time cap: 21 minutes
Dave Castro Video
https://www.youtube.com/watch?v=1RlJaIVO5Xo

REGIONAL & GAMES ATHLETES

1. 4RFT:
2 PHSPU – (dudes: abmat, girls: 45# plate + abmat)
4 Muscle ups
6 Hang Squat Cleans, 225/155

2. Barbell
OTM x 10
Odd: 3 Bench Press + 15 Air Squats – you choose weight
Even: 3 Back Squats + 6-10 Ring Dips – you choose weight

3. Accessory Work
2×20 DB Floor Press
2×10 DB JM Presses
2×10 DB Tate Presses
100 Speed Tricep Banded Push Downs
rest :30 between sets.