WOD Thursday 7/31/14 – CrossFit Lake Mary
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WOD Thursday 7/31/14

31
Jul

WOD Thursday 7/31/14

Main – WOD

View Public Whiteboard

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

REGIONAL & GAMES ATHLETES

1. Snatch Skills
7 sets of: Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) + Squat Snatch Idea here is to dial in the positioning and bar path during the first and second pulls.

2. Back Squat
5×7 across

3. Metcon
“Barbara”
5 RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest EXACTLY 3 minutes between rounds.
Post score as total time including rest.

4. Gymnastics Skills
EMOMx10:
1 Strict HSPU + 3 Kipping – work to a max deficit for the 4 unbroken reps.