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Athlete: Josh M. during “Brutus”. 30 unbroken Back Squats at 225 pounds. 

PC: Coach Matt

WEDNESDAY

WOD

Complete as many reps as possible in 20 minutes of:
135/95. clean and jerks, 15 reps
Rest 1 minute
155/105. clean and jerks, 15 reps
Rest 1 minute
185/125. clean and jerks, 15 reps
Rest 1 minute
225/145. clean and jerks, 15 reps
Rest 1 minute
245/155. clean and jerks, 15 reps
Rest 1 minute
265/175. clean and jerks, 15 reps

ACCESSORY WORK

A. 5 supersets of: 20 GHDSU/20 Hip Extensions
B. 5 supersets of: 10 Strict Pull-ups/10 Strict Dips
C. 100 Banded Scap Presses

BASEFIT

WOD

4 rounds, each for time, of:
30 Jump Rope Singles
25 KBS
20 Wall Balls
15 Push-ups
10 Pull-ups
– Rest 3 minutes
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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