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

WOD 070818: Sundays We Chill.


CrossFit: Movement Prep: Movement Prep 10 Scap Pull Ups _ 3 Pull Ups 5 Step Ups 5 Burpee Transitions 5 Wall Ball Shots 20 Singles Conditioning: 25:00 AMRAP (A) 6 Rope Climbs (sub 12 strict Pull Ups) (B) 12 Burpee Box Jumps (C) 24 DB Thrusters (D) 36 Wall Ball Shots 48 Double Unders BootCamp:

CrossFit:
Movement Prep:
Movement Prep
10 Scap Pull Ups _ 3 Pull Ups
5 Step Ups
5 Burpee Transitions
5 Wall Ball Shots
20 Singles

Conditioning:
25:00 AMRAP
(A) 6 Rope Climbs (sub 12 strict Pull Ups)
(B) 12 Burpee Box Jumps
(C) 24 DB Thrusters
(D) 36 Wall Ball Shots
48 Double Unders

BootCamp:
WOD 1:
4rd Alt Pairs
30s Each
A – Ball Slams
A- Alt Sweeping Lateral Lunge
Run 200m

B – Strict Press
B – Renegade rows
Run 200m

C – Wall balls
C – Medball Sit ups
Run 200m

D – Burpees
D – SSD Knee Tucks
Run 200m

E – KB SDLHP
E – Gob Lunges
200m Run

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