(215) 291-2968 Sunday - Sep 23, 2018

WOD 030418: Sunday Is Also About Funday.


CrossFit: Strength: Snatch Warmup 5 Minutes 3 Position Squat Snatch (High Hang, Hang, Floor) 5 Sets Work up to Heavy Complex Conditioning: For Time 9-15-21: C2B Pullups Burpees Over Bar/Paralette Overhead Squats (95/65) RX+: Same BootCamp: WOD 1: 6 min AMRAP 20ft Seal Walk (Rd1 Forward, Rd2 Backward) 12 Alt Woodchops – 1:30 Rest –

CrossFit:
Strength:
Snatch Warmup
5 Minutes

3 Position Squat Snatch
(High Hang, Hang, Floor)

5 Sets Work up to Heavy Complex

Conditioning:
For Time
9-15-21:
C2B Pullups
Burpees Over Bar/Paralette
Overhead Squats (95/65)

RX+:
Same

BootCamp:
WOD 1:
6 min AMRAP
20ft Seal Walk (Rd1 Forward, Rd2 Backward)
12 Alt Woodchops

– 1:30 Rest –

6 min AMRAP
400M AD
10 Thrusters

– 1:30 Rest –

6 min AMRAP
6 T-push ups
20 Double Unders

– 1:30 Rest –

6min AMRAP
10 Wall ball sit ups
10 Med ball Cleans

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