(215) 291-2968 Saturday - Dec 16, 2017

WOD 120217: Happy Holidays!


CrossFit: Teams of 2 8 Minute AMRAP 10 Partner Deadlifts (225/155) 10 Sync Burpees over Bar 100m Run 8 Minute AMRAP 10 Cal Sync Row 10 Sync Air Squats 200m Run 8 Minute AMRAP 10 Sync Wallballs (20/14) 10 Sync T2B 400m Run 2 Minute Rest after Each WOD Must Complete one movement before moving

CrossFit:
Teams of 2
8 Minute AMRAP
10 Partner Deadlifts (225/155)
10 Sync Burpees over Bar
100m Run

8 Minute AMRAP
10 Cal Sync Row
10 Sync Air Squats
200m Run

8 Minute AMRAP
10 Sync Wallballs (20/14)
10 Sync T2B
400m Run
2 Minute Rest after Each WOD

Must Complete one movement before
moving on to next

BootCamp:
TEAMS OF TWO – 6MINS AMRAPS
1 PERSON WORKS, OTHER AD OR ROWS FOR CALS

10 PULL UPS
20 DOUBLE UNDERS

5 TIRE FLIPS
10 BURPEE KNEE TUCKS

10 THRUSTERS
30 MOUNTAIN CLIMBERS

6 HSPU OR PIKE PUSH UPS
30 Sec. PLANK HOLD

15 LEG LIFTS
15 CRUNCHES

Novem Barbell Club:
Snatch
Warm up to 70%
1 x @ 70%
1 x @ 75%
1 x @ 80%
1 x @ 85%

Clean & Jerk
Warm up to 70%
1 x @ 70%
1 x @ 75%
1 x @ 80%
1 x @ 85%

Back Squat Deload
build to 80%
(3) 3 x @ 80%

Push Press Deload
(3) 3 x 75%

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