11.12.15 – WOD 

  
Ben L. killing two birds with one stone while he rows for fitness and absorbs some Vitamin D. during “Hortman”. 

Thursday/Friday

CrossFit

Warm-up:

With a Partner against an 8 minute clock:

Row max meters, switching every 250m

Mobility:

Choose one upper body exercise and one lower body exercise and perform 4 minutes on each one for a total of 8 minutes 

WOD:

EMOM x 20 of:

1 Deadlift

1 Power Clean

1 Front Squat

1 Split Jerk

• you choose load

Optional Accessory Work:

4 sets NOT for time of:

8 Close Grip Bench Press

10 Clapping Push-ups

12 DB Pec Flys

BaseFit

WOD:

10 minute AMRAP of:

10 OH Walking Lunge Steps, weighted 

10 ABMAT SU

10 Pull-ups

100 meter Run

5 minute rest

10 minute AMRAP of:

10 Box Step Ups

10 V-ups

10 SDHP w/ KB

Rest 5 minutes 

800 meter Backwards Run for time 

Mobility WOD:

Warm up: coaches choice

Quad mash 

Lumbar double tennis ball release

Reverse rack shoulder IR

Self snags ankle 

Alternate calf grind

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

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