WOD Wednesday 3/11/15

Announcements

Jeremy Mullins Nutrition Seminar

Nutrition Lecture at CrossFit Lake Mary

March 14th
Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

Bullet Proof Shoulders (No Measure)

http://youtu.be/ACAz6HFj1xE

Metcon (AMRAP – Reps)

“Midnight Train”

On The Minute x 14 Minutes

Odd: 7 Power Cleans (135/95) + 30 Double Unders

Even: 7 Chest to Bar Pull-Ups + 7 Wallballs (30/20)

Comp Training

Metcon (Weight)

On The Minute x 12 Minutes

Odd: 5 OHS (135/95) + 30 Double Unders

Even: 5 Box Jumps (30/24) + 7 Wallballs (30/20)