WOD Tuesday 5/6/14 – CrossFit Lake Mary
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WOD Tuesday 5/6/14

6
May

WOD Tuesday 5/6/14

Main – WOD

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Metcon (Time)

Donny
21-15-9-9-15-21
Deadlift (225, 155#)
Burpee

REGIONAL & GAMES ATHLETES

MORNING WORKOUT
1. Bounding
6 x 4 Facing Hurdle Hops – face a set of four hurdles. two foot take off and landing, bound over all four without pausing. all hurdles set at the same height. work to a max height.

2. Pull
5 RM Sumo Deadlift

3. 20 Rep Benchmark
20 rep max thrusters, no pausing/stopping anywhere.

EVENING WORKOUT
1. Metcon
“Donny”
21-15-9-9-15-21
Deadlift, 225/155
Burpee

2. Row
1500m, Rest 3 mins
1000m, Rest 2 mins
500m, Rest 1 min
250m

OPEN ATHLETES

1. Metcon
“Donny”
21-15-9-9-15-21
Deadlift, 225/155
Burpee

2. Skills
10 RFT:
30 unbroken Double Unders. Complete 30 unbroken double unders. Rest as little time between sets as possible. If you miss a rep, that set doesn’t count. restart that set and continue till you finish 10 sets.