Big Thompson CrossFit WOD 15.7.16

CrossFit

Strength/Skill
Stiff Legged Deadlift 5×5 @ 30%
W.O.D.
10 Front Rack Lunges 95/65
20 Lateral Jumps (Over & Back = 1)
30 Back Squats 95/65
40 Deadlift 95/65
30 Back Squats 95/65
20 Lateral Jumps (Over & Back =1)
10 Front Rack Lunges 95/65

Boot Camp

W.O.D.
(7:30 am, Tues./Thurs.)

E3M (Every 3 Minutes) Complete For 36 Minutes or 12 Rounds
200 Run
5 Shoot Through’s with Dip & Push Up

*Just like our regular EMOMs athletes will complete the work required and then rest the remainder of the 3-minute time period.
*Scale shoot through repetitions as needed or remove dip/push up.

Drew Nutrition Performance WOD "Baseline"