2.25.15 – WOD 





Endurance crew comin in hot Tuesday evening. 
Wednesday

CrossFit
Skill: 
EMOM x 10 of:
Clean (Full) + Front Squat + Jerk
• build as you go 
WOD:
5 rounds for times of:
25 Wall Balls, 20/14 pounds at 10/9 foot target 
50 Double Unders 
5 Muscle-ups 
• rest 3 minutes between rounds 
Bonus
After WOD practice Bar Muscle-ups or Ring Muscle-up progressions 
Warm down:
Walk 400 meters 
30 Strict Toes to Bar (AFAP)
4 minute Banded Hip Distraction, 2 mins each side 
BaseFit:
WOD
21-15-9 reps for time of:
Goblet Squats
Box Jumps
Rest 3 minutes 
42-30-18 of:
Push-ups
SDHP w/ KB 
Rest 3 minutes
3 rounds for time of:
400 meter Run 
21 DB Push Press 
12 V-ups
Warm down:
Same as CrossFit 
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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