10
Nov
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
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