161003

Daughter & Father, Daryn & Lorenzo G. 

MONDAY

WOD

E3MO3M x 7 sets of:
9 Bar Facing Burpees
7 Power Snatch, 75/55
5 Bar Muscle-ups
*sprint each round
– rest 10 minutes

WOD

EMOM x 10 of:
odd minutes = 15 Wall Balls, 20/14
even minutes = 15 Toes to Bar
*scale reps as needed to achieve 30/30 work to rest

ACCESSORY WORK

A. Flight Simulator, 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Sets of Double Unders
B. 3 x 10 BTN Strict Press in a static Hip Extension hold, weighted if possible
C. 3 x 10 Bench Press in a static GHDSU hold, weighted if possible

BASEFIT

WOD

6 minute AMRAP of:
15 Double Unders
15 ABMAT SU- rest 3 minutes

6 minute AMRAP of:
3 Strict Pull-ups
6 Push-ups
9 Air Squats

– rest 3 minutes

Repeat from the top

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

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