9.21.15 – WOD 

Athlete: Josh S. 




Back Squat 5-5-5

• deload week – use 40%/50%/60% of 90% of your 1RM for the above sets. No weight belts, no weightlifting shoes, no knee sleeves, no failure set and no build up sets 


5 rounds for time of:

30 Double Unders

20 Wall Balls, 20/14

10 Ring Dips —> Muscle-up to Rings 

Optional Accessory Work:

3 x superset of:

10 DB Strict Press

10 DB French Press

10 DB Bicep Curls 



5 rounds for REPS of:

1 minute max Russian KBS 

1 minute max DB Push Press

1 minute max Burpee Lateral Jump over PVC

Walk a brisk 200 meters for Active Recovery (when everyone is back at their station the next round will begin

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

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