12.18.13 – WOD


Coach John taking BaseFit through a post WOD cool down of stretching



Skill/warm-up: Biomechanics

WOD: For time:

Run 800 meters

5 rounds of:

10 Toes to Bar
20 KB Snatch, Blue/Pink


Run 800 meters

*20 minute time cap

Test: Find a 1RM Vertical Jump


WOD: Partner WOD

5 rounds (each):

6 DB Snatch
8 Box Jumps

Immediately followed by:

10 minute AMRAP of:

5 Knees to Elbows
7 DB Push Press

Immediately followed by:

6 X 400 meter Run (3 each, alternating style)

*this entire workout is to be done while one partner works while the other rests.

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

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