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

WOD 102618: Slog.


CrossFit: Conditioning: For Time 1 Mile Run / 2k Row / 4800m Bike Then 10 Rds 7 Thrusters (75/55) 7 Pullups 7 Burpees 25 MInute Cap Cashout 3 Rds 3×10 Barbell Rollouts RX+: Same Hybrid: WOD 1: same WOD 2: Same BootCamp: WOD 1: Ladder Down then Up 10 to 1 – Rest 2 Mins

CrossFit:
Conditioning:
For Time
1 Mile Run / 2k Row / 4800m Bike
Then
10 Rds
7 Thrusters (75/55)
7 Pullups
7 Burpees

25 MInute Cap

Cashout
3 Rds
3×10 Barbell Rollouts

RX+:
Same

Hybrid:
WOD 1:
same

WOD 2:
Same

BootCamp:
WOD 1:
Ladder Down then Up
10 to 1 – Rest 2 Mins – 1 to 10
DB Snatches x2? Mayvbe
Squat and Curl
Leg Lifts

Rest 2mins before moving on to next one

10 to 1 – Rest 2 Mins – 1 to 10
1.5 Jump Squats
Up + Over Slams
Body Saws

Cashout:
$$$$ 2-3RD NFT $$$
20-30 Band Glute Bridge w Pause
30s Parallel Gob Sqt Hold
10/10 DB Row

Barbell Class:
Low Hang Power Snatches Doubles
(5-6) 2 x @ AHAP

Then!!!

2 low ha g Power Clean + 1 Power Jerk
(5-6) 1+1 @ AHAP

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