10.12.15 – WOD 

  
Family Wheel Barrow Carries

Monday

CrossFit

Strength:

15 minutes to establish a:

7RM Front Squat 

• no racks; weight must be Cleaned from the floor

WOD:

For time:

30 Calorie Row

30 Hang Power Cleans, 135/95

30 Bar Facing Burpees

Optional Accesory Work:

4 supersets of:

5 Strict HSPU, deficit if possible

10 Strict Pull-ups

15 GHDSU

– rest as needed between sets 

BaseFit

WOD:

8 rounds of:

:20 Wall Balls

:10 rest

:20 KB SDHP

:10 rest

:20 Russian KB Swings

:10 rest

:20 Squat Thrusts

:10 rest 

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

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