(215) 291-2968 Friday - May 25, 2018

WOD 051218: Battling The Weekend Out!


CrossFIt: 5 min Stations 1Min In between – Teams of 4 A – Push Ups & Pull Ups B – Tire Flips & S.A DB C&J C- Toes to Bar & battle Ropes D – Prowler + Burpees E- Kb Swings & Wall Balls P – A – Strict Press, B Deadlifts , D Step

CrossFIt:
5 min Stations 1Min In between – Teams of 4
A – Push Ups & Pull Ups
B – Tire Flips & S.A DB C&J
C- Toes to Bar & battle Ropes
D – Prowler + Burpees
E- Kb Swings & Wall Balls
P – A – Strict Press, B Deadlifts , D Step ups

BootCamp:
I Sprint, You Sprint
10 Rds
30 Bench Jumps
20 rds
5 Burpee Box Jumps
10rds
15/12 Cal AD

10 Rds
6 SSD Knee Tucks
20 Rds
2 People Makers
CN: 1 Push up- 2 Rows – 1 Clean – 1 squat – 1 pp

400m Slam Ball Run Btwn Exercises
1 ball per team

Barbell Club:
Snatch
1 @ 80%
1 @ 82%
1 @ 84%
1 @ 87%
1 @ 84%
1 @ 82%
Clean & Jerk
1 @ 80%
1 @ 82%
1 @ 84%
1 @ 87%
1 @ 84%
1 @ 82%
Clean Shrug
5 x 6 @ 110-115%
RDL
5 sets x 6 @ 72-75% (of your clean)

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