8.26.15 – WOD 

  
Athlete: Kim W. working her Overhead Squats during Monday’s workout.

Wednesday

CrossFit

Gymnastics Test:

1) Max consecutive Pull-ups

2) Max consecutive Handstand Push-ups

*if you are unable to perform a HSPU, then do regular Push-ups —> reps must be initiated within 3 seconds of completing the previous rep

WOD

“Chewbacca”

21 – 15 – 9 reps for time of:

Power Clean

Front Rack Lunge

Push Jerk

• 135/95 pounds; one bar per athlete must use same weight for all movements 

Optional Extra Work:

5 rounds of:

250 meter Row 

10 GHDSU

BaseFit:

WOD

AMRAP in 20 minutes of:

Run 200 meters 

15 Wall Balls

10 Knees to Elbows 

5 Burpees Over the Medball

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

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