1.30.14 – WOD


Thursday & Friday


Warm-up: 1/2 Tabata of each movement:

Double Unders

Air Squats

Inch worm to cobra

Sampson Stretch

WOD: 10 minute AMRAP of:

10 Box Jumps, 24/20

10 Pull-ups

10 Box Step Ups, 24/20

10 Toes to Bar

Strength: Snatch grip Deadlift 3-3-3-3-3-3-3


WOD: For time:

5 rounds of:

10 Alternating Dumbbell Snatch
20 Grasshoppers, two count

Immediately followed by 5 rounds of:

10 Goblet Squat holding Dumbbell
20 Leg Lifts

Immediately followed by 5 rounds of:

10 Close grip Push ups with hands on Dumbbell
20 Double Unders

Immediately followed by 5 rounds of:

10 Supermen
20 Jumping Lunges

*this WOD has a 30 minute time cap

Cool down: Walk 400 meters, then stretch for 15 minutes

MWOD: Thursday at 8:30am 20140130-001421.jpg

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

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