WOD Wednesday 10/23/13 – CrossFit Lake Mary

WOD Wednesday 10/23/13


WOD Wednesday 10/23/13

*Don’t forget Oly Class today at 4&8pm!!!!!!  Great for ALL levels:)

5 Rounds

45 Second Superman Hold, rest 15 seconds

45 second Hollow Rock Hold, Rest 15 seconds

If /When you are unable to hold the full amount of time, you still must accumulate 45 seconds each round before moving on.




 EMOM 8 minutes

3 Deadlifts

3 Hang Squat Cleans

3 Push Jerks

 65% of 1 RM Clean and Jerk