(215) 291-2968 Wednesday - Aug 23, 2017

WOD 081217: Fishtown Fitness Friends


CrossFit: Teams of 2 25 Minute AMRAP 600m Run 2 Rounds of DT 1rd of DT: (12 DL, 9 Hang PC, 6 Push Jerks) (155/105) BootCamp: For Time 800m Run 100 Rng Rows (switch every 5 reps) 400m Run 100 Burpees (Switch every 5 reps) 400m Run 100 DB Clean & Jerks (switch every 5

CrossFit:
Teams of 2
25 Minute AMRAP

600m Run
2 Rounds of DT
1rd of DT: (12 DL, 9 Hang PC, 6 Push Jerks) (155/105)

BootCamp:
For Time
800m Run
100 Rng Rows (switch every 5 reps)
400m Run
100 Burpees (Switch every 5 reps)
400m Run
100 DB Clean & Jerks (switch every 5 reps)
800m Run

25 Minute Cap
1 Person Works one Person Rests
Both Run

Cashout
100 Partner Situps
then immediately
400m Run w/ slam Ball
(Both Run)


Novem Barbell Club:
2 Rounds – Not for Time *10 minutes
10 x Banded Good Mornings
10/10 Banded X-Walks
Max Hollow Holds (stop at 1 minute)

1 Snatches
build up to a heavy single for the day
then
(8) x 1 @ 85% (OTDB)

1 Clean + 1 Jerk
build up to a heavy single for the day
then
(8) x (1+1) @ 85% (OTDB)
(written as do 1C + 1J, 1C + 1J, rest)

Back Squat
warm up to 85-88% of your New 1RM
then
(6) x 3 @ 85-88%

4 Split Stance Strict Press
(6) x 4 @ AHAP (try & go heavier than last week)

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