11.18.15 – WOD 

 

 
Congrats to Josh S. for getting his first Muscle-up on Tuesday evening. 

Wednesday

CrossFit

Strength:

4 x 10 Barbell Bridges, heavy 

WOD:

“Seven Deadly Sins” 

For Time:

10 Chest-to-Bar Pull-Ups

20 Toes-to-Bars

30 Deadlifts, 185/135

100 Double-Unders

30 Box Jumps, 24/20

20 Burpees

10 Cleans, 185/135 

Optional Accessory Work:

3 sets NOT for time of:

8 Upside down KB Strict Press, each side

8 Wall Angels

8 Strict Handstand Push-ups

BaseFit

WOD:

7 minute AMRAP of:

Run 200 meters 

10 KB SDHP

10 HR Push-ups

Rest 3 minutes 

7 minute AMRAP of:

Run 200 meters

KB Baby Carry 200 meters

20 Air Squats

Rest 3 minutes 

50 Kettlebell Swings, every time you stop swinging you must complete 10 Burpees 

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

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