170403

MONDAY

WOD

“Swole Patrol”
5 rounds for max reps of:
Bench Press, 225/135
Strict Pull-ups-rest 3-4 minutes between sets

*shoot for 10 reps of each movement; each round


WOD

2 Minutes Max Matador Dips

ACCESSORY WORK

A. Iron Scap Protocol
B. 4 x 30 Reverse Hyper
C. 4 x 12 Lower Ab Foam Roll Drill

BASEFIT

WOD

EMOM x 30 of:
Minute 1 = 8 DB Deadlift + 6 DB Hang Clean + 4 DB Front Squats + 2 DB Push Press
Minute 2 = Run 150 meters
Minute 3 = 8 Burpee Box Jumps
Minute 4 = 6 DB Power Cleans + 12 DB Front Rack Walking Lunge Steps (6 per leg)
Minute 5 = rest
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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