2.3.16 – WOD 

  
Athlete: Matt L.

Wednesday

CrossFit

Barbell:

EMOM X 5 of:

3 Touch & Go Squat Cleans, same load across 

WOD:

8 minute AMRAP of: 

2 Muscle-ups

4 Deadlifts, 275/185

8 Box Jumps, 30/24

Optional Accessory Work:

3 sets NOT for time of:

100 meter Farmer Carry

12 Deadbugs

30 second static Superman hold 

BaseFit

WOD:

For time:

50 Wall Balls*, 20/14

*every time you break complete a 200m Run

Rest 3 minutes, then:

50 KBS*, Blue/Pink

*every time you break complete 10 Burpees

Rest 3 minutes

50 Walking Lunge Steps*, each leg (100 total steps) 

*every time you pause complete 10 V-ups

Barbell Club:

A)

Find a 1RM Sumo Deadlift (will need this number to start new Wendler cycle next week)

B)

4 X 8 Barbell Bridges, HEAVY

C)

Hip Belt Squats, 3 X 15-20 reps, moderate load

D)

Tabata Hollow to Arch rolls 

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

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