3.16.16 – WOD 


5:15am crew. Consistent, hard working, trusting of the process group of athletes right here. It’s difficult enough getting up at 4am let alone training at that hour. We have a great deal of respect for this group. Thank you for helping to make our job worthwhile. 



Bench Press, 5 X 5, building

• grip in line with shoulders (semi-close) 


3 rounds of 1 minute ON/1 minute OFF:

Bike (Cals)

Rope Climbs

Row (Cals)

Handstand Push-ups 

• score is total reps at the end of 24 minutes; goal is to go ALL OUT each minute knowing you have a minute to recover before the next station and another 7 minutes before you hit that station again 

Optional Accessory Work:

3 sets NOT for time of:

10 DB Hammer Curls

10 DB Skull Crushers

10 DB Upright Rows



6 rounds of: 

20 Jumping Lunges, 10 ea/sd

10 Toes to Bar

20 DB Push Press

10 Single Arm DB Sit-up, alternate sides (this movement is like the beginning of a Turkish Get Up —> lock arm out and sit up without using other arm) 

-rest 30 seconds after each round 

• immediately upon finishing the 6th round, jog 1 mile NOT for time 

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

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