WOD Tuesday 11/10/15

Announcements

12 WODs of Christmas! Saturday, December 5th!!! Please come out for the kids!! All proceeds go to Impower
http://www.impowerfl.org

CrossFit Lake Mary – WOD

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Metcon (Time)

“Scissor Kick”

5 Rounds:

7 Deadlifts (275/185)

30 Air Squats

7 Strict Handstand Pushups
MOD 1

DL-Sumo deadlifts/blocks or plates

Air Squat-Box squat

HSPU-KB/DB Presses

Mod 2

HSPU-Box HSPU (knee or toes)

Comp Training

Metcon (Weight)

EMOMx10: 1 heavy Clean, climbing

Metcon (Weight)

EMOMx14

Odd: 20/16 Cal Assault Bike

Even: 3 heavy Bench Press