3.17.15 – WOD 



Athlete: Zach W. demonstrating a rock bottom squat during some Wall Balls in 15.3, as Vero A. judges his effort. 

Tuesday

Extra open gym hours = 12-2pm

Oly WOD:

Cl (Bkn/Fl)   50/4×2  60/3  70/3  75/3  78/3  75/3  78/3
Cl Pulls   70/5  80/5  90/5×2
F.Sq   50/5  60/5  70/5  75/5×3
Endurance WOD:
Warm up:
Tabata Airdyne
Foam Roll
2 RFQ:
Bear crawl to rig
Crab walk back
High knees to rig
Butt kicks back
Karaoka to rig & back
20 dubs
WOD:
Run 800m, 2min rest, 
Run 600m, 3min rest
Run 800m, 2 min rest
Run 400m, 3 min rest
Run 800m, 2 min rest
Run 300m, 3 min rest
Run 800m, 2 min rest
Run 200m, done!!
Warm down:
Walk 400m
Wall decompress 2min

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

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