10.29.15 – WOD 

  
5pm priming their pump!

Thursday/Friday

CrossFit

Gymnastics:

5 rounds NOT for time of:

6 Handstand Push-ups, strict/deficit if possible

8 One Legged Squats, 4/each side 

10 Pull-ups 

WOD:

For time:

50 Wall Balls, 20/14

35 Toes to Bar 

20 Burpees

35 Wall Balls, 20/14

25 Toes to Bar

15 Burpees 

20 Wall Balls, 20/14

15 Toes to Bar 

10 Burpees 

Optional Extra Work:

10 rounds for Quality of:

10 GHDSU

10 Calorie Row 

BaseFit

WOD:

2 rounds for time of:

800 meter Run 

50 Mountain Climbers, single count 

100 Jumping Jacks 

25 V-ups

50 Walking Lunge Steps

50′ Burpee Broad Jump

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

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