(215) 291-2968 Tuesday - Dec 11, 2018

WOD 101318: Piggy Back Rides!


CrossFit: 25 Minute AMRAP Teams of 2 10 Power Snatches (95/65) 16 OHWL (45/25) 22 KB Taters (24/16) 100m Buddy Carry (Switch at 50m) BootCamp: Deck Of Cards Hearts -Mountain Climber Burpees Diamonds – Thruster Clubs – S.A. OH Sit Up Spades – OHWL J 13 Q&K 15 Joker – 1min Wall Squat Together A

CrossFit:
25 Minute AMRAP
Teams of 2
10 Power Snatches (95/65)
16 OHWL (45/25)
22 KB Taters (24/16)
100m Buddy Carry (Switch at 50m)

BootCamp:
Deck Of Cards
Hearts -Mountain Climber Burpees
Diamonds – Thruster
Clubs – S.A. OH Sit Up
Spades – OHWL
J 13
Q&K 15
Joker – 1min Wall Squat Together
A – 400m Run Together

Barbell Class:
Snatch
Build up to a heavy Single – then
(2) 1 x @ 80%, 1 x @ 85%, 1 x @ 90% – of the days best
* No more than 20 Minutes

Clean & Jerk
Build up to a heavy 1+1 – then
(2) 1+1 x @ 70%, 1+1 x @ 75%, 1+1 x @ 80% – of the days best
* No more than 20 Minutes

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