MONDAY

STRENGTH

E2MO2M x 5 sets:

1 Power Snatch

1 Hang Squat Snatch

*build to today’s heaviest of this complex 

WOD

For time:

Run 800 meters

30 Clean & Jerks, 135/95

Run 800 meters

ACCESSORY WORK

3 GIANT sets NOT for time of:

10 Strict HSPU

12 Strict TTB

14 One Legged Squats, 7 per side

16 Second L-Sit Hold, unbroken

BASEFIT

WOD

With a partner:

Row 5,000/4,000 meters for time:

Every 5 minutes until complete:

10 Burpees Over the Rower

10 Toes to Bar 

10 DB Front Squats

*goal is to finish the movements in under 2:30 minute, so theres 2:30 minutes of Rowing each interval (scale reps/distance accordingly in order to accomplish this)

**one person works at a time

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

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