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WEDNESDAY

WOD

Masters Online Qualifier 17.1
For time:
100 dumbbell snatches, 50/35
80-calorie row
60 bar facing burpees
40 muscle-upsTime cap: 20 minutes

WOD

“SMART EMOM”
EMOM x 10 of:
odd minutes = SMART goal #1
even minutes = SMART goal #2

ACCESSORY WORK

A. 100 Russian Twists
B. 1 minute Side Plank, 2 minute Plank, 1 minute Side Plank
C. Iron Scap Protocol

BASEFIT

WOD

“I Seen A Man Die”
EMOM x 30 of:
Minute 1 = Row 18/15 Calories
Minute 2 = 15 Wall Balls
Minute 3 = 12 Toes to Bar
Minute 4 = 9 Burpee Box Jumps
Minute 5 = REST
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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