10.26.15 – WOD 

  
Athlete: Vero A. during a 255 pound Back Squat PR. 

Monday

CrossFit

Strength:

3 sets of 50′ OH* Walking Lunge w/ two KBs, heavy and building 

*if OH mobility is not ideal for proper positioning, go heavier and do front rack KBs

WOD:

8 rounds of:

:20 Russian KBS, Red/Blue 

:10 rest

:20 Thrusters, 75/55 

:10 rest 

:20 Double Unders 

:10 rest 

Optional Extra Work:

3 sets of:

5 Single Arm Seated DB Strict Press, each side

5 Single Arm DB Bench Press, each side 

5 One Armed Push-ups, each side 

BaseFit

WOD:

4 rounds for Reps of :30 ON/:30 OFF of:

One arm Overhead Squat w/ DB

HR Burpees 

Jumping Lunges 

V-ups 

-rest 1 minute 

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

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