4.7.14 – WOD


Coach Joe, Coach Wayne, and Coach Melissa at the end of an awesome weekend at the first ever National Pro Fitness League (NPFL) Combine.



Warm-up: 10 min EMOM of:

Odds = Row 14/10 calories

Evens = :30 One legged shoulder bridge (:15/:15 left/right leg extended)

Strength: Push Press 5-5-5-5-5

* in between each set of Push Press, perform 5 strict behind the neck Pull-ups

WOD: 3 rounds for time of:

400 meter Run
21 Alternating DB Snatch
12 Toes to Bar

*this WOD has a 15 min time cap


WOD: For time:

21-15-9 reps for time of:

Burpee Box Jumps
Wall Balls
KB Swing

*workout starts and ends with a 600 meter jog

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

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