4.4.15 – WOD 


Athlete: Kim W.  



Partner WOD:


5 minutes to establish a 1 Rep Max for both partners:

Squat Clean Thruster

rest 2 minutes then…


10 minute CAP

4 RDS 

20 Deadlifts, 225/155 pounds 

20 Bar Facing Burpees

Rest 10 minutes then…


9 minute CAP

50 Box Jump Overs, 30/24 inch box 

80 Goblet/Front Squats, Red/Green

30 Hang Power Cleans, 155/105 pounds

30 Calorie Row

• one person works at a time for B & C

Mobility WOD: 

Walk/jog 400m

Bretzal stretch

Crowntown foam roll sequence with a twist

Partner press ups and leg lifts

Pigeon stretch banded partner 

Upper trap release on bar 

Partner overhead stretch multi grip

Posterior cuff release 

Forearm lax ball release 

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

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