10.21.15 – WOD 

  
Friends who smash quads together, stay together. Newer members from left to right, Dustin C., Michael S., and Corey T.

Wednesday

CrossFit

Strength:

3 x superset of:

10 Close Grip Bench Press, heavy

5/3 Wall Climbs 

– rest as needed between sets; no rest between movements 

WOD:

20 minute Partner AMRAP of:

3 Sumo Deadlift High Pull, 95/65

6 Push Press, 95/65

10 Back Rack Lunges, 95/65 —> 5 each side

AMRAP of above while Partner rows 500/400 meters

• score is total rounds of barbell complex 

Optional Accessory Work:

3 sets NOT for time of:

20 DB Pullovers

:20 L-sit hold 

:20 Bridge Up Hold 

BaseFit

WOD:

42-30-18 reps for time of:

Wall Balls

ABMAT SU

Burpees

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

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