Athlete: Nicole Long
Thursday & Friday
CrossFit:
WOD:
5 minute AMRAP of:
3 Thrusters, 135/95 pounds
3 Muscle-ups
Rest 5 minutes
4 minute AMRAP of:
4 Clean & Jerks, 135/95 pounds
8 Chest to Bar Pull-ups
Rest 4 minutes
3 minute AMRAP of:
5 Front Squats, 135/95 pounds
5 Strict Pull-ups
Rest 3 minutes
2 minute AMRAP of:
6 Push Jerk, 135/95 pounds
12 Pull-ups
Rest 2 minutes
1 minute AMRep of:
Pistols, alternating
BaseFit:
WOD: For time:
50 ABMAT SU
33 Medball Cleans
33 Bench Dips
40 ABMAT SU
27 Medball Cleans
27 Bench Dips
30 ABMAT SU
21 Medball Cleans
21 Bench Dips
20 ABMAT SU
15 Medball Cleans
15 Bench Dips
10 ABMAT SU
9 Medball Cleans
9 Bench Dips
*this WOD has a 30 minute time cap
Thursday at 8:30am = Mobility
MWOD: 
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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