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WOD Tuesday 11/24/15

24
Nov

WOD Tuesday 11/24/15

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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Back Squat (2×10)

Metcon (Time)

“Satans Whiskers”

3 Rounds:

10 Chest-to-Bar Pull-Ups

10 Front Squats (165/115)

10 Burpees

Mod 1

10 Ring Rows

10 Front Squats 55/35

10 Burpees (no push up)

Mod 2

10 Strict PU

10 Front Squats 95/65

10 Burpees

Comp Training

Single Leg RDL (4×6 Single Leg RDL each side)

* unlimited rest between sets

Metcon (Time)

2 Rounds for time of:

50 meter Prowler Push, 2x bodyweight

50 foot Yoke Carry, 2.5x bodyweight

50 meter Prowler Push, 2x bodyweight

Rest 5 mins between Rounds

100 Calorie Assault Bike (Time)