170410

MONDAY

STRENGTH

Push Jerk
1 RM Push Jerk

WOD

8 Minute AMRAP SDHP/PJ
8 minute AMRAP of:
15 Sumo Deadlift High Pull, 115/80
15 Push Jerk, 115/80

ACCESSORY WORK

A. 5 x 5 Seated Strict Press w/ Dumbbells
B. Iron Scap Protocol
C. Superset 4 x 12 Lower Ab Foam Roll Drill / 4 x 15 GH Raises, speed

BASEFIT

WOD

AMRAP in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Wall Balls
20 KB SDHP
300 meter Run
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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