11.9.15 – WOD 

  
Props to these studs for winning their competition on Saturday. There wasn’t a podium, so they were sure to tell you what place they got in this pic. Way to represent we had no doubt! From left to right, Jubani E., Mike B., Matt L., and Dom R.

Monday

CrossFit

Strength:

Back Rack Reverse Walking Lunges 4 x 10, heavy 

WOD:

12 minute AMRAP of:

3 Snatches, 135/105

6 Clean & Jerks, 135/105

9 Chest to Bar Pull-ups

54 Double Unders

Optional Accessory Work:

3 sets NOT for time of:

10 Prone Pulls, heavy

8 One Legged RDL, each side (heavy)

6 Bulgarian Split Squts, each side (heavy) 

BaseFit 

WOD:

3 rounds of: 

3 minute AMRAP of:

10 Russian KBS 

8 Goblet Squats

6 Front Rack Lunge, 3 ea/side 

4 Strict Press

-Rest 1 minute 

3 minute AMRAP of:

10 Medball Cleans

8 Medball Thrusters

6 OH Medball Lunges, 3 ea/side

4 Medball Push-ups

-Rest 1 minute 

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

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