9.10.15 – WOD 

  
3 years ago my sons were born. We created a workout to honor them. It has been a couple years since we’ve done it. Tomorrow that changes. 

Thursday/Friday

CrossFit 

Gymnastics:

30 Muscle-ups NOT for time

WOD:

“The Killer B’s”

20 minute AMRAP of:

9 Backwards Wall Balls, 20/14

6 Burpees

12 Back Squats, 135/95 pounds

Optional Accesory Work:

3 rounds NOT for time of:

5 Strict Knees to Elbows

1 minute in Child’s Pose 

10 Half reps of Heels to Heaven w/ hands not touching post

BaseFit: 

5 rounds for time of:

21 Russian KB Swings

15 HR Push-ups

Immediately followed by:

4 rounds for time of:

21 Air Squats

21 DB/KB Push Press

Immediately followed by:

3 rounds for time of:

100 meter Run

100 meter Backwards Run

50′ Broad Jump

50′ Bear Crawl

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

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