WOD Tuesday 7/1/14 – CrossFit Lake Mary
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WOD Tuesday 7/1/14

1
Jul

WOD Tuesday 7/1/14

Main – WOD

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Metcon (Time)

For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees

REGIONAL & GAMES ATHLETES

2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Snatch Skills
1 Squat Snatch OTM x 12 at 75%

2. Clean and Jerk
1 Squat Clean and Jerk OTM x 12 at 75%

3. Squats
A. Back Squat 2×3
B. Front Squat 3×2

4. Gymnastic Skills
Choose one of the following:
A. 100 Shoulder Taps – free standing or against a wall.
B. 15 Free Standing HSPU
C. 100 HSPU

AFTERNOON SESSION
1. Metcon
For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees

2. Accessory Work
100 Face Pulls
100 Band Pull aparts