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

WOD 101418: Sunday Bro Sess.


CrossFit: Strength: Bench Press 5 w/ Barbell 5@50% 5@60% Work Set 4×5@AHAP Conditioning: 16 Minute EMOM A) 100m Run B) ME HR Pushups C) ME Cal Row D) ME OHWL (45/25) RX+: 16 Minute EMOM A) 100m Run B) ME HSPUs C) ME Cal Ski D) ME OHWL (95/65) BootCamp: WOD 1: Core Crusher 8

CrossFit:
Strength:
Bench Press
5 w/ Barbell
5@50%
5@60%
Work Set
4×5@AHAP

Conditioning:
16 Minute EMOM
A) 100m Run
B) ME HR Pushups
C) ME Cal Row
D) ME OHWL (45/25)

RX+:
16 Minute EMOM
A) 100m Run
B) ME HSPUs
C) ME Cal Ski
D) ME OHWL (95/65)

BootCamp:
WOD 1:
Core Crusher
8 Rds
8 Push up + Reverse V up
16 Clean Lunges
8 Dragon Flies
16 Db Snatches
8 Wtd Straight Leg Sit ups
100m S.A. Carry

WOD 2:
2rds
200m Run
Rest 90s
600m Bike
Rest 90s
14 mins on end

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