3.4.15 – WOD 



Athlete: Tim M. climbing rope barefoot. 

Wednesday

CrossFit

Strength:

Build up to a 3RM Deadlift, then one drop set of 5 reps at 45 pounds less

WOD:

20 minute AMRAP of:

Buy-in of 20 Bench Presses, Bodyweight for men & 65% bodyweight for women is Rx

Then:

3 Burpee Pull-ups

6 OH Walking Lunge Steps,45/25

9 Air Squats

20 Double Unders 

Warm down:

Walk 400 meters

30 Hollow to Superman 

4 minute of Couch Stretch, 2 minutes each side 

BaseFit

WOD:

Teams of 3 do 2 rounds of:

6 minutes Row for max Calories

4 minutes Burpees Over Rower

2 minutes V-ups

• one person works at a time 

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

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