WOD Tuesday 7/29/14 – CrossFit Lake Mary
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WOD Tuesday 7/29/14

29
Jul

WOD Tuesday 7/29/14

Main – WOD

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Skill Work

Plyometric
6 sets of 4 Facing Hurdle Hops

Gymnastics

Kipping Pull-Up technique work

Metcon (Time)

For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees

REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Plyometric
6 sets of 4 Facing Hurdle Hops

2. Pull
1RM Sumo Dead Lift Standing on Plates

3. 20 Rep Benchmark
20 yard max unbroken Yoke Carry

4. Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees

AFTERNOON SESSION
1. Rowing
EMOMx15:
Guys: 200 meters
Girls: 180 meters