11.16.15 – WOD 

  
Some new restroom signs are in order. 

Monday

CrossFit

Strength:

4 x 3 Tempo Back Squats @ 70-80% of 1RM

• 3 second Decent, 1 second Pause in bottom, explode up; rest 2-3 minutes between sets 

WOD:

5 rounds for time of:

12 Hang Squat Cleans, 115/75

9 Push Press, 115/75

6 Burpee CTB Pull-ups

Optional Accessory Work:

3 sets NOT for time of:

15-20 GHDSU

10-15 Strict TTB

10-15 Weighted Hip Extensions

5-8 GH Raises 

BaseFit

WOD:

Teams of 3 complete a 25 minute AMRAP of:

40 Calorie Row

40 Medball Squat Jumps

40 Calorie Row

40 Medball Jumping Lunges

40 Calorie Row 

40 Medball ABMAT SU, anchored by partner 

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

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