8.24.15 – WOD 

  
Committed to a clean facility is our very own, Nathan C. and Jamie M. Thanks for setting the standard gents. What great teamwork you demonstrate. 

Monday

CrossFit

Strength Test:

1)

20 minutes to find a 1RM Back Squat 

2) 

10 minutes to find a 1RM Strict Press

WOD

21-15-9 reps for time of:

Overhead Squats, 95/65

Toes to Bar 

Optional Accesory Work:

3 rounds NOT for time of:

30 Russian Twists w/ Medball 

Max Superman static hold 

BaseFit 

WOD:

Teams of 3 for time:

Row 3,000 meters 

200 Air Squats 

100 Push-ups

200 ABMAT Sit-ups

Run 3,000 meters (7 x 400/ 1 x 200)

• one person works at a time, including Runs and Row 

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

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