8.12.15 – WOD 

  
From left to right: Michelle E., Coach Nomi, Lani Y., and Cindy F. getting their flex on after a training session. #GirlsWhoLift

Wednesday

Strength:

Strict Press 5-3-1+

• using 90% of your actual 1RM, take 75%, 85%, 95% 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 1 reps

WOD:

7 minute AMRAP of: 

4 Burpees Over the Bar 

8 Back Squats, 155/105 pounds (take barbell from ground) 

24 Single Unders 

Optional Additional Work:

3 x 15 superset of:

GHDSU

Medball Good Mornings 

BaseFit 

WOD

5 rounds of:

200 meter Run 

10 DB Snatch, alternating 

Immediately followed by:

4 rounds of:

300 meter Run 

10 Pull-ups

10 V-ups

Immediately followed by:

3 rounds of:

400 meter Run 

10 Goblet Squats 

15 KBS

Immediately followed by:

2 rounds of:

600 meter Run 

10 Toes to Bar 

20 OHS w/ PVC 

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

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