WOD Thursday 4/17/14 – CrossFit Lake Mary
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WOD Thursday 4/17/14

17
Apr

WOD Thursday 4/17/14

Announcements

No Open Gym this Sunday!

Main – WOD

View Public Whiteboard

Jerry (Time)

For Time:
1-Mile Run
2k Row
1-Mille Run

REGIONAL & GAMES ATHLETES

1. Snatch Technique Work
1 rep at 75%, OTM x 12

2. Clean and Jerk Complex
1 rep at 75%, OTM x 12

3. Squats
4×7 Back Squats, across

4. Gymnastic Skills
A. 6 attempts at a max effort Front Lever Hold on rings.
B. 6 attempts at a max effort Back Lever Hold on rings.

5. Metcon
“Jerry”
For time:
1 mile Run
2K Row
1 mile Run

OPEN ATHLETES

1. Metcon
“Jerry”
For time:
1 mile Run
2K Row
1 mile Run

2. Snatch Technique Work
1 rep at 75%, OTM x 12

3. Strength
3×5 Front Squat