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Nicole L. and Autumn S. partnering up for some post workout stretching. 

WEDNESDAY

TEST

Max Rep Muscle-Ups
1 set of Max Reps:
Muscle-ups
– OR –

TEST

Max Rep Pull-Ups
1 set of Max Reps:
Pull-ups

WOD

“Grind”
4 rounds for time of:
400 meter Run
15 Hang Squat Clean, 115/75
15 Bar Facing Burpees

ACCESSORY WORK

A. 3 x 15-25 GHDSU
B. 4 x 4-6 GH Raises, 3 seconds down/1 second Pause/explode up
C. 3 x max Reps Push-ups

BASEFIT

WOD

4 rounds for time of:
Run 300 meters
25 Russian KBS
20 Goblet Squats
15 Push-ups
10 Pull-ups
– rest 2 minutes between sets

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

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