Ruth “The Truth” Clark’s support crew on Tuesday

Thursday

CrossFit:

Warm-up: 3 rounds for Quality of:

10/10 Hard/Easy Pulls on Rower
1-4 Strict Muscle-ups —> 4-8 Strict Chest to Bar Pull-ups
30 second Bridge hold accumulation
10 Grasshoppers (2 count)

Strength: 15 minutes to establish a 1RM Overhead Squat

WOD: 10 minute AMRAP of:

5 Weighted Pull-ups, 35/25 pounds
10 Push-ups w/ feet on 30″ box
15 Squats w/ a 45/25 pound plate

– rest 5 minutes

10 minute AMRAP of:

5 Pull-ups
10 Push-ups
15 Air Squats

BaseFit:

WOD: 50 minute running clock:

0-5:00 = Run 400 meters w/ remaining time mobilize and stretch

5:00-20:00 = 3 rounds for time of:

15/12 Calorie Row
15 Burpees over the Rower

20:00-35:00 = 8 minute AMRAP of:

40 Double Unders
30 Mountain Climbers
20 KB Swings

35:00-50:00 = 4 rounds for time of:

200 meter Run
2 Rope Climbs
20 Wall Balls

Mobility WOD:

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

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