6.4.14 – WOD

Athlete: Laci Wells



Warm-up: 2 rounds for Quality of:

Row 300 meters
30 second Bridge Up hold (accumulation)
10 Heels to Heaven to Straddle stretch
3 Skin the Cats w/ a 3 second pause at bottom (scale accordingly —> low rings)

Strength: Push/Pull combo:

4 x 5 Deficit Deadlift (standing on a 45# bumper)

*superset with below

4 x 8 Close Grip Bench Press

-rest 2 minutes after each superset

WOD: For time:

50 Burpee Box Jumps, 24/20 inch box


WOD: Partner 20 minute AMRAP of:

One Partner Runs 400 meters while other Partner does AMRAP of:

2 Rope Climbs
5 Pull-ups
10 Push-ups
15 Air Squats

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

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