10.2.13 – WOD


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Skill: EMOM for 10 minutes:

Odd minutes SMART goal #1, 3-5 reps
Even minutes SMART goal #2, 3-5 reps

*make sure every member posts their SMART goal to the dedicated whiteboard

WOD: 15 minute AMRAP of:

6 Handstand Push-ups
12 Kettlebell Swings, Blue/Pink
200 meter Run

Cool down: NOT for time:

50 Flutter Kicks
40 ABMAT Sit-ups
30 Knees to Elbows
20 V-ups
10 Heels to Heaven

Post results to comments and www.BeyondTheWhiteBoard.com

BaseFit: For time:

3 rounds of:

400 meter Run
15 OHS, Empty Barbell/Training Bar/weighted PVC


3 rounds of:

10 Thrusters, same weight as OHS
10 Toes to Bar


3 rounds of:

12 Burpees
12 Deadlifts, same weight as OHS

*this WOD has a 30 minute time cap

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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