WOD Wednesday 11/18/15 – CrossFit Lake Mary
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WOD Wednesday 11/18/15

18
Nov

WOD Wednesday 11/18/15

Announcements

12 WODs of Christmas! Saturday, December 5th!!! Please come out for the kids!! All proceeds go to Impower
http://www.impowerfl.org

CrossFit Lake Mary – WOD

View Public Whiteboard

Metcon (Time)

“Washington”

5 Rounds:

12 Hang Power Snatches (95/65)

15 Pull-Ups
Mod 1

12 Hang Power Snatches 45/15

15 Ring Rows

Mod 2

12 Hang Power Snatches 65/35

15 Banded Pull-Ups

Comp Training

Snatch (Work up to a heavy Snatch)

Overhead Squat (2×2 Pausing OHS)

Handstand Walk (Practice walking on your hands for 10 minutes)