1.2.15 – WOD

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Athletes: Chris O. and Garey C.

Friday

CrossFit:

Warm-up:
3 x for Quality:
20 Hard Pulls on Rower
10 Scorpions w/ 2 second pause (single count)
10 Reverse Walking Lunge w/ twist & reach back, pause 3-4 seconds (single count)
5 Sotts Press from Front Rack, add weight

Strength:
Push Press build to a 3RM, then 2 drop sets at 5 reps each

• 20 pounds less each drop set

WOD:
“Betty”
5 rounds for time of:
12 Push Press, 135/95 pounds
20 Box Jumps, 24/20 inch box

• this WOD has a 15 minute time cap

Warm down:
50 Hollow Rocks, then:
4 minutes of Mobility from Posters

BaseFit:

Warm-up:
Same as CrossFit

WOD:
3 rounds for reps of:
1 minute of DB Snatch, alternating
1 minute of Rest
1 minute of HR Push-ups
1 minute of Rest
1 minute of Pull-ups
1 minute of Rest
1 minute of Front Squats, empty bar
1 minute of Rest

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

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