1.7.15 – WOD

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Holidays are over. Let’s turn “Carbies” into “Barbies”!

Wednesday

CrossFit:

Warm-up:
Jog 1 mile slowly

Strength:
2 Snatch Balance + 3 OHS x 3 sets
Start @ 65% of 1RM Snatch

WOD:
“Charolette”
21-15-9 reps for time of:
Overhead Squats, 95/65 pounds
Sumo Deadlift High Pull, 95/65 pounds

*this WOD has a 10 minute time cap

Warm down:
30 Heels to Heaven w/ 5 second decent, followed by:
4 minutes of Mobility from posters

BaseFit:

Warm-up:
Same as CrossFit

WOD:
25 minute Partner AMRAP of:
250 meter Row
10 Burpee Box Jump Overs
20 Kettlebell Swings

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

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