3.2.16 – WOD 

  
Cammi M. pushing hard on the Rower while her workout partner, Nicole A., motivates her. 

Wednesday

CrossFit

Strength:

Bench Press 5 X 5, heavy 

• record heaviest set 

WOD:

12 minute AMRAP of:

Buy-in 500/400 meter Row

With remaining time on clock:

2 Clean & Jerks, 155/105

4 Clapping Push-ups 

8 Step-ups, 24/20 inch box (4 ea/sd) 

Optional Accessory Work:

2k Row NOT for time, then:

Accumulate 1 minute in Bridge Up hold

Accumulate 1 minute in L-sit hold

Accumulate 1 minute Superman hold 

BaseFit

WOD:

4 rounds, each, for time of:

30 Russian KBS

25 Goblet Squats

20 Bench Dips

15 Pull-ups

– rest 2 minutes between rounds 

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

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