11.4.15 – WOD 

  
Saudi Arabian prince with USA wrist wraps! Dustin C. during some Frankenstein Squats on Halloween. 

Wednesday

CrossFit 

Strength:

E3MO3M x 5 sets (15 minutes) of: 

Close Grip Bench Press, 8 reps

At 90 second window of each round

Clean Grip Hook Grip Deadlifts, 5 reps 

• building in weight for both movements over the course of the 5 sets

WOD:

3 rounds for time of:

20 Pull-ups

10 Snatches, 135/95 pounds 

Optional Accessory Work:

3 sets NOT for time of:

15 Reverse Snow Angels, weighted if possible

10 DB Skull Crushers

25 Weight ABMAT SU, anchored 

BaseFit 

WOD:

4 sets for total reps of:

1 minute Row (calories) 

1 minute DB Push Press

1 minute Russian KBS

1 minute Burpee 

1 minute Rest 

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

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