7.29.15 – WOD 

  
Athlete: Cammi M. 

Wednesday

CrossFit 

Strength:

Strict Press 5-5-5+

• using 90% of your actual 1RM, take 65%, 75%, 85% of that number for each of the above sets

(+) means to complete as many reps as possible while maintaining no longer than a 3 second break between reps. Minimum of 5 reps

WOD:

5 rounds for time of:

15 Pull-ups

10 Overhead Squats, 95/65 pounds 

5 Handstand Push-ups

Optional Accessory Work:

21-15-9 reps of:

Straight Legged Deadlifts (you choose load)

• Run 400 meters after each set 

BaseFit  

WOD:

Teams of 3 Row 10,000 meters for time:

Immediately upon finishing:

100 Toes to Bar, as a team

• one person works at a time 

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

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