(215) 291-2968 Friday - Jul 28, 2017

WOD 071617: Zercher Carry Those Kettlebells!


CrossFit: Strength: Back Squat Wave 5 @ 60%,65%, 70% 4 @ 65%, 70%, 75% 3 @ 70%, 75%, 80% Conditioning: 7 Rds 10 Zercher Carry KB Reverse Lunge (24/16) 10 KB Cleans (5/5) 10 Burpees 200m Run RX+: 7 Rds 10 Zercher Carry KB Reverse Lunge (32/24) 10 KB Cleans (5/5) 10 Burpees over KB

CrossFit:

Strength:

Back Squat Wave
5 @ 60%,65%, 70%
4 @ 65%, 70%, 75%
3 @ 70%, 75%, 80%

Conditioning:

7 Rds
10 Zercher Carry KB Reverse Lunge (24/16)
10 KB Cleans (5/5)
10 Burpees
200m Run

RX+:

7 Rds
10 Zercher Carry KB Reverse Lunge (32/24)
10 KB Cleans (5/5)
10 Burpees over KB
200m Run

BootCamp:

WOD 1: 

For Time
27-21-15-9-15-21-27
OHWL (1,2,3….)
Pushups
DB Bent Over Rows (25/15)

15 Minute Cap

Cash Out:
400m Run / 500m Row

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