9.24.15 – WOD 

  
Athlete: Mitch W. 

Thursday/Friday

CrossFit 

Gymnastics:

EMOM x 15 of:

Minute 1 = 10-20 Hollow Rocks

Minute 2 = 5-10 Strict Ring Dips

Minute 3 = 10-16 Pistols

WOD:

30-20-10 reps for time of:

Hang Power Clean, 135/95 

Toes to Bar 

Box Jump Overs, 24/20

Optional Accessory Work:

3 x superset of:

10 DB Reverse Flys

10 DB Upright Rows 

10 DB Bent Over Rows 

– rest as needed between rounds 

BaseFit

WOD:

5 rounds for time of:

50′ OH Walking Lunge Step, 45/25 pound plate

15 Ring Dips or 30 Bench Dips 

200 meter Run with plate, 45/25 pound plate

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

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