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Throwback Thursday: Coach Wayne competing at the very first NLI in 2010. 

THURSDAY

WOD

E3M x 5 sets:
6/4 Bar Muscle-ups
12 Snatch, 75/55
24 Double Unders*go for speed
**enter your fastest round in Zen


STRENGTH

E2MO2M x 5 sets of:
Snatch (full)set 1 = 2 reps @ 65%
set 2 = 2 reps @70%
set 3 = 2 reps @75%
Set 4-5 = 2 reps @80%


ACCESSORY WORK

A. 100 Hollow Rocks
B. 100 Walking Lunge Steps
C. 4 x 6 Single Arm Ring Rows, each side

SHRED

WOD

Coach’s choice

Cardio
Slide Boards
Rogue Block Complex
ABS

BASEFIT

WOD

Partner AMRAP in 25 minutes of:
10 Reverse Lunges w/ DB in each hand
10 DB Push Press
10 Toes to Bar*switch every station

 

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

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