8.4.14 – WOD

Athlete: Dom R.



Warm-up: 3 rounds for Quality of:

40 Jumping Jacks
30′ HS Walk
20 Prisoner Squats
10 Empty Barbell Good Mornings

Strength: Back Squat 3 x 10, heavy as possible —> may change load each set

WOD: 7 rounds for time of:

5 Hang Power Snatch —> you choose weight; heavy but doable
10 Push-ups
Sprint 100′ to grass
Bear Crawl to end of grass
Broad Jump back to start of grass
Sprint back to barbell
Rest 30 seconds

*20 minute time cap

Warm down: Alternating Pigeon Stretch every 15 seconds x 5 minutes



3 x of:

25 Jumping Jacks
20 Trunk Twists
16 Cossack Squats
10 V-up Sit-ups
5 Inch Worm to Cobra

WOD: 30/30

5 rounds of each movement doing 30 seconds on and 30 seconds off:

Wall Balls
Prisoner Squats
Windshield Wipers

Warm down: Jog 800 meters then alternate Downward Dog & Cobra every 15 seconds x 3 minutes

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

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