3.21.16 – WOD 

  Father and son, sweating together, working together, competing together, and living the fit lifestyle together. Chase & Kip Field.


Monday

CrossFit

Strength:

Front Squats 5-4-3-2-1, heavy 

WOD:

Max Unbroken sets in 20 minutes of: 

10 Hang Power Cleans, 115/75

8 Front Squats, 115/75

6 Push Jerks, 115/75 

Optional Accessory Work:

10 minute AMRAP of:

1 KB Windmill, each side

1 KB Turkish Get-up, each side 

BaseFit

WOD:

3 rounds of 45 seconds ON/15 seconds OFF of:

Wall Balls

Toes to Bar

Burpees to jump and touch Pull-up bar

Ring Rows

Shoulder Bridge Ups

– 1 minute rest between rounds 

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

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