WOD Wednesday 12/7/16 – CrossFit Lake Mary
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WOD Wednesday 12/7/16

7
Dec

WOD Wednesday 12/7/16

CrossFit Lake Mary – WOD

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Front Squat (4×5 @ 70%)

“Fire Alarm” (Time)

3 rounds

7 thrusters @ 75/55

7 pull-ups

7 burpees

+

50/35 calorie row

+

3 rounds

7 thrusters @ 75/55

7 pull-ups

7 burpees

+

50/35 calorie row

+

3 rounds

7 thrusters @ 75/55

7 pull-ups

7 burpees
*24 min cap*

*only do the row 2 times, between the rounds of 7-7-7*


Congrats Dave on that HUGE PR Yesterday!!