WOD Tuesday 6/24/14 – CrossFit Lake Mary

Main – WOD

Skill Work

3 rounds NOT for time of:
10 OHS, 65/45
10 Squat Therapy

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:
15 Wall Balls, 20/14
30 Double unders

REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Plyometic/Agility Work
A. 5 x 5 Broad Jumps
B. L-Drill – Demo video. Complete 3 max effort attempts each direction. Rest as needed between efforts. Cones are 5 yards apart.

2. Pull
6×3 Good Mornings

3. Metcon
AMRAP 10:
15 Wall Balls, 20/14
30 Double unders

AFTERNOON SESSION
1. 20 Rep Benchmark
20 Rep Front Squat

4. Row
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”. Record meters for each interval.
Goal is…
Guys: 500m each interval
Chicks: 420m each interval