WOD 1.8.14

Main – CrossFit

Warm-up

Row instead of Run in the warm-up.

Escalation (No Measure)

10 Push-ups

Run 100′

20 Push-ups

10 Squats

Run 100′

20 Squats

10 KBS

Run 100′

20 KBS

10 Pull-ups

Run 100′

20 Pull-ups

Batman

Samson
SUB ROWING FOR RUNNING!!

Weightlifting

Deadlift (build up to a 20RM Dead-lift – don’t hurt yourself)

Metcon

Garage Games 1 – Masters Tour 2015 WOD 1 (Time)

THE COUPLET

Power Cleans and Burpee to a 45# plate

(no required extension)

3-6-9-12

Age Load Age Scaled Load

RX ++ 155/105

RX + 135/95

RX 115/75

Scale to 95/65
Rest 5 Minutes, then do it again, but pick a different weight, heavier or lighter, record in notes.

Garage Games 1 – Masters Tour 2015 WOD 1 (Time)

THE COUPLET

Power Cleans and Burpee to a 45# plate

(no required extension)

3-6-9-12

Age Load Age Scaled Load

RX ++ 155/105

RX + 135/95

RX 115/75

Scale to 95/65

Cool Down

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