3.31.14 – WOD


Coach Wayne with the winning team from the nutrition challenge. From left to right, Val H., Alex R., Danny N. and Martha B.



Strength: Bench Press 5 X Max reps at 90% of 1RM

WOD: EMOM for 20 minutes:

Odd minutes = 5 Power Clean & Push Jerk @ 65% of 1RM

Even minutes = 5 Clapping Push-ups + 30 Double Unders

*if you fall off pace, then stick with EMOM. Track how many rounds you were able to hit your marks


WOD: 5 rounds of:

2 minutes to Run 200 meters
2 minutes to Row 250 meters
2 minutes to complete 20 Burpees

*these are intended to be intervals where you sprint the work and rest remainder of time

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

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