7.1.15 – WOD 

Husbands and wives that train together, stay together. Paul & Cindy F. hitting “DT” together. 



20RM Deadlift 

• add 10/5 pounds from last week, if you were successful. If you failed, repeat the same weight and hit all 20 reps


2 rounds For Max Repetions of:

5 minute window to:

Run 400 meters 

20 Box Jump Overs, 24″/20″

Max Pull-ups in remaining time

Immediately followed by a 5 minute window of:

Row 500 meters 

20 Box Jump Overs, 24″/20″

Max Handstand Push-ups in remaining time 

Warm down:

6 minutes of light cardio (you choose modality) 

3 x superset style of:

8 Single Leg Deadlift (opposite hand, opposite leg w/ KB), each side 

24 Russian Twist w/ KB 



Run 400 meters

100 Russian KBS, Red/Blue 

• every time you drop the KB you must perform 5 Burpees

Run 400 meters 

100 Push-ups

• every time you stop, flip over and do 5 V-ups

Warm down:

Same as CrossFit 

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

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