WOD Tuesday 6/17/14 – CrossFit Lake Mary
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WOD Tuesday 6/17/14

17
Jun

WOD Tuesday 6/17/14

Main – WOD

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Skill Work

10×2 Double KB Overhead Squats

Metcon (Time)

5 RFT:
15 Pull ups
20 KBS, 53/35
25 Wall Balls

REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Agility
Pro Agility Shuffle
5 attempts to establish best time – demo video

2. Pull
1×2 Deads, no TnG – dead stop between reps
8×3 Speed Deads at 70% of 2RM, rest 60 seconds between sets.

3. 20 Rep Benchmark
20 Double KB Overhead Squats – see Hobart’s demo video below.

AFTERNOON SESSION
1. Metcon
5 RFT:
15 Pull ups
20 KBS, 53/35
25 Wall Balls

4. Row
3 x 1000m at 2k Pace, 2 min rest between efforts.