WOD Type: Strength

Complete 5 Sets @ 2-4 Reps of:

• Overhead Press
  • 95#
  • 105#
  • 115#
  • 125#
  • 135#
• Bent Over Rows
  • 135#
  • 145#
  • 155#
  • 165#
  • 175#
• Back Squats
  • 135#
  • 145#
  • 155#
  • 185#
  • 205#

WOD Warm-Up:

30 minute standard warm-up for mobility. This cracks me up! I’m doing a mobility warm-up to do a mobility WOD…

Warmup: TRX mobility stretches, air squats and TRX squat rows. I also completed a round of good mornings @ 20 reps.

WOD Time:

20:00

WOD Teachable Moment:

It is a common misconception that aerobic exercise tones and firms muscles. Actually it accomplishes very little toning and firming. Resistance exercise (weight training) is where real toning and firming of muscles occurs.

Doing both aerobics and weight training is the optimal way to lose more fat and gain more muscle. If you are trying to lose weight, studies show that weight loss increases by 56 percent with aerobic and strength exercises combined. Crossfit intensifies that 10 fold!