8.20.14 – WOD

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Athlete: Danny N.

Wednesday

CrossFit:

Warm-up:
4 x of:

:15 of Jumping Jacls
:15 Air Squats
:15 Mountain Climbers
:15 Jumping Air Squats

Strength:
Every 2 minutes x 5 rounds:

1 Strict Press + 3 Push Press + 5 Push Jerk

*Build in weight each set

WOD:
10 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats
1 Clean & Jerk —> you choose weight (goal is total weight lifted over the course of ten sets; go heavy)

BaseFit:

WOD:
10 rounds for time of:
45 seconds of Wall Balls
15 seconds of Rest
45 seconds of KB SDHP
15 seconds of Rest
Run 200 meters

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

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