170123

Chris O. and Claudia J. Handling business on the Ski Ergs. 

MONDAY

STRENGTH

“BAMF”
For time:
21 Back Squats, 225/145
15 Front Squats, 205/135
9 Overhead Squats, 185/135*one barbell; you change loads; no racks


REST

10 minutes

WOD

3RFT 30 WB/30 PU
3 rounds for time of:
30 Wall Balls, 20/14
30 Pull-ups

ACCESSORY WORK

A. Iron Scap Protocol
B. 3 x 15-25 Push-ups, for quality
C. 3 x 8 Medball Side Planche Twist

BASEFIT

WOD

“Blood Thirsty”
5 rounds for time of:
600 meter Run
40 Russian KBS, heavy
20 A-Squats
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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