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

WOD 070118: July Magic!


CrossFit: Conditioning: 30 Minute EMOM A) 20 Hollow Rocks + :10 Sec Hollow Hold B) 10 Cal on Bike C) 15 Goblet Squats D) 20 Hollow Rocks + :10 Sec Hollow Hold E) 16 OHWL Lunges BootCamp: WOD 1: 18 Min AMRAP 400m Run 5 SSD Knee tucks 10 Burpees 16 DB Snatches 20 Walking

CrossFit:

Conditioning:
30 Minute EMOM
A) 20 Hollow Rocks + :10 Sec Hollow Hold
B) 10 Cal on Bike
C) 15 Goblet Squats
D) 20 Hollow Rocks + :10 Sec Hollow Hold
E) 16 OHWL Lunges

BootCamp:
WOD 1:
18 Min AMRAP
400m Run
5 SSD Knee tucks
10 Burpees
16 DB Snatches
20 Walking Lunges

WOD 2:
Tabata
Side V-up
rest 2 Mins
Sl DL Hop

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