Wednesday

CrossFit:

Skill: Pressing Snatch Balance from the rack

3-3-3-3-3

WOD: With a 12 minute clock:

5 rounds of:

5 Power Snatch, 135/95 pounds

15 Wall Balls, 20/14 pound ball @ 10/9 foot target

25 Double Unders

With remaining time complete as many Muscle-ups as possible

BaseFit:

WOD: With a partner for time:

Run 600 meters with a Rogue Ballistic Block
60 Alternating Burpee jump onto Rogue Ballistic Block
60 Alternating Shoulder to Shoulder
60 Alternating Decline Push-ups with feet on Ballistic Block while partner stays in Plank
60 Jump Overs of the Rogue Ballistic Block
60 Alternating anchored ABMAT Sit-ups w/ feet under Ballistic Block
60 Alternating Sumo Deadlift of Ballistic Block
60 Shoulder to Shoulder Thrusters
Run 600 meters with a Rogue Baliistic Block

*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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