(215) 291-2968 Thursday - Nov 23, 2017

WOD 110517: Save That Day Light!!!


CrossFit: Strength: 3 Rounds 50 Ft. Waiters Walks 100 Meter Row 5/5 Negative Pistol Decents Off a Box Advanced 3/3 Chin Tuck Fall Into PIstols or Stand Up in Pistol OR Beginners – Instead of Above 5/5 Seated To A Banded Pistols – off pull up rig Conditioning: FOR TIME: (A) 50 Alt. Pistols (B)

CrossFit:
Strength:
3 Rounds
50 Ft. Waiters Walks
100 Meter Row
5/5 Negative Pistol Decents Off a Box
Advanced
3/3 Chin Tuck Fall Into PIstols or Stand Up in Pistol
OR
Beginners – Instead of Above
5/5 Seated To A Banded Pistols – off pull up rig

Conditioning:
FOR TIME:
(A) 50 Alt. Pistols
(B) 50 Press (75/55#)
(C) 50 Calories on Bike or Row
(D) 50 Single Arm OHWL (24/16kg) (1,2,3…)

RX+:
FOR TIME:
(A) 50 Alt. Pistols
(B) 50 Handstand Push Ups
(C) 50 Calories on Bike or Row
(D) 50 Single Arm OHWL (32/24kg) (1,2,3…)

BootCamp:
WOD 1:
20 Minute AMRAP
20 Cal Row / 15 Cal Bike
20 Wallballs
20 Burpees

WOD 2:
6 Minute ALT EMOM
1) ME Dragonflies
2) ME Double Unders
(Sub SSD, Power Jumps)

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