(215) 291-2968 Thursday - Nov 23, 2017

WOD 071317: It’s A Sea Of Squats!


CrossFit: Strength: Front and Back Squats (From Floor) 10 Minute EMOM 4 Front Squats @ 60% of Front Squat 8 Back Squats @ 60% of Front Squat Conditioning:  “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pullups RX+: “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pullups BootCamp: WOD 1:  For Time 50 Goblet Squats (24/16) 800m

CrossFit:

Strength:

Front and Back Squats
(From Floor)

10 Minute EMOM
4 Front Squats @ 60% of Front Squat
8 Back Squats @ 60% of Front Squat

Conditioning: 

“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pullups

RX+:

“Jackie”
1000m Row
50 Thrusters (45/35)
30 Pullups

BootCamp:

WOD 1: 

For Time
50 Goblet Squats (24/16)
800m Run
40 Burpee Box Jump Overs
400m Run
30 T2B
250m Run
40 Thrusters (30/20)
400m Run
50 Double Unders (150S, 25SSD)
800m Run

Cash Out:

Cashout
3 Rounds
1 Minute Plank
30 sec of Rest
1 Minute V-Ups
30 Sec of Rest
1 Minute Mountain Climbers

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