160907

The Walking Dead 

WEDNESDAY

WOD

Kelly
5 Rounds for time:
400 meter run
30 box jumps (24/20)*
30 Wallball shots (20/14)*no bounding. The standard is step down, alternate legs


ACCESSORY WORK

A. Stand on edge of Rogue Block using pull up bar for balance (not to take pressure off of ankles) for 10 minutes
B. Hip warm down series with Foam Roller
C. 4 x 6 Deadbugs, 3 each side (3 seconds tempo extension, 1 second pause, slow reset)

BASEFIT

WOD

For time:
Run 800 meters
100 A-Squats
80 Push-ups
60 ABMAT SU
40 Pull-ups
20 Burpees
800 meter Run

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

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