7.3.14 – WOD

Athlete: Jodie Reitan



Warm-up: 3 RFQ of:

200 meter Jog
10 PVC Pass Thrus w/ 5 pound plate lying face down on ground
12 Empty Barbell Good Mornings
20 Band Pull Aparts

Strength: Sumo Deadlift 3-3-3-3-3

*after each set of SDL perform a set of 5 seated DB Strict Press (heavy)

WOD: EMOM x 20:

1 Squat Clean + 1 Front Squat + 1 Jerk

*you may adjust loads throughout; score is average of all successful rounds so keep track of loads

Cash out: For time 100/70 Push-ups w/ feet on Rogue block


Warm-up: Tabata Hollow Rocks

WOD: Partner WOD 20 minute AMRAP:

1 Knees to Elbow
2 Toes to Bar
3 Pull-ups
10 OHS w/ DB, 5 each side
10 Wall Balls

*switch each station; K2E/T2B/PU is one station

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

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