1.18.16 – WOD 

  
Monday

CrossFit 

Strength:

Back Squats, 5 X 5 building to 90%*

*add weight from last week based on the following: 

<100 pounds = 5

100-199 = 10

200-299 = 15

300+ = 20

WOD:

50/30 Assault Bike Calories

Immediately into:

1 mile Run (CrownTown mile loop course)

• total time is your score 

Optional Accessory Work:

3 sets NOT for time of:

10 Strict Pull-ups, weighted if possible

8 Bulgarian Split Squats, each side (weighted)

6 Dragonflys, 5 second decent tempo

BaseFit

WOD:

Tabata Bottom to Bottom Squats

Immediately followed by:

1 mile Run (use CrownTown mile loop) 

Immediately followed by:

100 Push-ups

50 V-ups

25 Pull-ups 

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

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