12.29.14 – WOD

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Athletes: Kim W. & Vero A.

Monday

CrossFit:

Warm-up:
3 x for Quality of:
250/200 meter Row
10 Single Leg Good Mornings w/ PVC, each side
15 second Starfish Plank, each side
5 Clean Grip Sotts Press from front rack, 45/33 pounds

Strength:
Back Squat 4 x 3 @ 70% w/ 3 second pause at Rock bottom, level loads across

WOD:
“Heather”
3 rounds for time of:
500 meter Row
21 Deadlifts, 225/135 pounds
12 Ring Dips

• this WOD has a 20 minute time cap

Warm down:
2 x superset of:
12 Deadbugs
12 Supermen w/ 1 second pause

Then: 4 minutes of Mobility from posters

BaseFit:

Warm-up:
Same as CrossFit except Run vs Row

WOD:
Partner WOD for time:
50-40-30-20-10 reps of:
Wall Balls
Toes to Bar
Burpees
Double Unders

• one partner works at a time; 30 minute time cap

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

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