12.24.14 – WOD

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Athlete: Alex R.

Wednesday

• reminder reduced schedule today: 5:15am CF, 6:30am CF, 7:45am BF, 9am CF ONLY

CrossFit:

A)
3 x for Quality of:
200 meter Jog
5 Strict Pull-ups w/ 3 second decent
5 Heels to Heaven w/ 5 second decent
8 Bulgarian Split Squats w/ PVC OH, each side

B)
12 minutes to find a 1RM Back Squat

C)
12 minutes to find a 1RM Split Jerk

D)
5 minute AMRAP of:
165/105 Squat Clean & Jerks

E)
3 x superset of:
10 V-ups
10 Superman w/ 1 second pause at extension

F)
4 minutes of mobility from Posters

BaseFit:

Warm-up:
Same as CrossFit

WOD:
Partner “Kelly”
5 rounds for time of:
400 meter Run, together
30 Box Jumps
30 Wall Balls

• one partner works at a time on movements; both run together

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

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