8.5.15 – WOD 

  
New Saturday schedule as follows:

7am = CrossFit 

8am = Mobility 

9am = CrossFit 

Wednesday

CrossFit 

Strength:

Strict Press 3-3-3+

• using 90% of your actual 1RM, take 70%, 80%, 90% 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 3 reps

WOD:

3 rounds for time of:

50 Double Unders 

25 Toes to Bar 

10 Front Squats, 185/115 pounds 

Optional Accesory Work:

3 x superset of:

10 Lower Ab banded foam roll drill, 5 second decent, 1 second pause at bottom with heels off ground

Max effort Superman static hold 

Rest 90 seconds 

BaseFit

WOD:

4 rounds Double Tabata (40 ON/20 OFF) of:

KBS 

Goblet Squats 

HR Push-ups

Squat Thrusts

Speed Skaters

Rest 2 minutes between rounds 

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

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