3.10.16 – WOD 

  
This picture depicts what the Open is all about. #Community. 

Thursday/Friday

CrossFit 

WOD:

16.3

Optional Accessory Work:

Overhead Squats, 5 X 3, heavy

• after the 5 sets are complete perform the Couch Stretch for 3 minutes on each leg 

BaseFit

WOD:

5 rounds of:

20 Double Unders 

10 Wall Balls

4 rounds of:

20 Push-ups

2 Rope Climbs

3 rounds of:

400 meter Run 

20 DB Snatch, alternating 

2 rounds of:

15 Burpees

15 Toes to Bar 

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

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