8.17.15 – WOD 

  
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Monday 

CrossFit

Strength:

Back Squat 5-5-5

• take 90% of your actual 1RM, then use 40%/50%/60% respectively for your working sets above. No need for additional warm up. Do NOT go to failure; note no (+) after the final set 

WOD:

“René”

7 rounds for time of:

Run 400 meters

21 walking lunges

15 pull-ups

9 burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 2, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Optional Accesory Work:

6 minute AMRAP of:

3 V-ups

6 Supermen

9 Abmat SU

12 Barbell Good Mornings

BaseFit 

WOD:

Team of 3 perform a 30 minute AMRAP of:

50 Wall Balls

50 KBS

50 Box Jump Overs

50 Toes to Bar 

• one person works at a time 

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

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