6.29.15 – WOD 

  

Monday

CrossFit 

Strength:

20RM Back Squat

• add 10/5 pounds, IF, you were successful last week. Otherwise, perform the same weight and hit all 20 reps today 

WOD:

“DT”

5 rounds for time of:

12 Deadlift, 155/105 pounds 

9 Hang Power Clean, 155/105 pounds 

6 Push Jerks, 155/105 pounds 

Warm down:

Not for time: 

100 Single Unders + 50 Walking Lunge Steps + 25 V-ups + 12 Strict Pull-ups + 6 Strict Handstand Push-ups 

BaseFit

WOD

Partner workout for time:

100 Wall Balls

80 Box Jump Overs

60 Pull-ups

40 Burpees

20 Handstand Push-ups

40 HR Push-ups

60 KBS

80 Air Squats 

100 Double Unders 

Warm down:

Same as CrossFit 

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

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