WOD Saturday 8/16/14 – CrossFit Lake Mary
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WOD Saturday 8/16/14

16
Aug

WOD Saturday 8/16/14

Main – WOD

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Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run

REGIONAL & GAMES ATHLETES

1. Barbell
For time:
4×15 unbroken Deads, 225/155 – must be touch and go.
rest 2 minutes
3×5 unbroken Bench, 225/135 – note, that this is 135 for women.
rest 2 minutes
3×10 unbroken Front Squats, 225/155 – taken from a rack.
rest 2 minutes
2×5 unbroken Jerks, 225/155 – taken from a rack.
rest 2 minutes
1×5 unbroken OHS, 225/155 – taken from a rack.
This entire session is for time, but don’t allow yourself to work with bad mechanics – be smart and take the time you need to get the reps and drill in good movement. You must break after the prescribed reps and if you can’t get a set unbroken you must redo that set.

2. Gymnastics
For Time:
160-120-80 Double unders
80-60-40 Air squats
40-30-20 HR Push ups

3. Speed
3x200m Prowler Push 45/empty, rest as needed between efforts