Athlete: Mike B. during 15.3 at Saturday morning’s Breakfast Club
CrossFit
Monday
WOD:
5 rounds, each for time of:
300 meter Row
6 Power Cleans, 185/115 pounds
12 Burpee Box Jump Overs, 24/20 inch box
– rest is determined by Partner. This is a relay where each Partner completes a full round. Go until both of you have completed five rounds a piece
Warm down:
3 sets NOT for time of:
8 Single Leg RDL w/ DB, each side
8 Heels to Heaven w/ 3 second decent
16 Reverse Snow Angels
• rest as needed between stations
BaseFit
WOD:
8 minute AMRAP of:
800 meter Run buy-in
4 Pull-ups
8 OHS w/ empty Barbell
Rest 2 minutes
6 minute AMRAP of:
600 meter Run buy-in
3 Ring Dips
6 A-Squats
Rest 4 minutes
4 minute AMRAP of:
400 meter Run buy-in
Max Box Step Ups, 24/20 inch box
Warm down:
Same as CrossFit