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

WOD 120218: Post Holiday Party Sweats!


CrossFit: Movement Prep: Take 15:00 warm up deadlift to working weight warm up Thrusters KB Swings Pull Ups Box Jumps DB Cleans Conditioning: “Lumber Jack” For Time: (A) 20 Deadlifts (275/185#) 400 meter Run/500 Meter Row (B) 20 Kettlebell Swings (24/16kg) 400 meter Run/500 Meter Row (C) 20 Overhead Squats (115/75#) 400 meter Run/500 Meter

CrossFit:
Movement Prep:
Take 15:00
warm up deadlift to working weight
warm up Thrusters
KB Swings
Pull Ups
Box Jumps
DB Cleans

Conditioning:
“Lumber Jack”
For Time:
(A) 20 Deadlifts (275/185#)
400 meter Run/500 Meter Row
(B) 20 Kettlebell Swings (24/16kg)
400 meter Run/500 Meter Row
(C) 20 Overhead Squats (115/75#)
400 meter Run/500 Meter Row
20 Burpees
400 meter Run/500 Meter Row
20 Chest-to-Bar Pull-Ups
400 meter Run/500 Meter Row
20 Box Jumps (24/20″)
400 meter Run/500 Meter Row
20 Dumbbell Squat Cleans (50/35#)x2
400 meter Run/500 Meter Row

RX+:
Same

BootCamp:
WOD 1:
20 Min AMRAP
5 Chin Up
10 Reverse V-Up
15 Slam Ball CLuster

Accessory Sunday:
12/12 Curl
10/10 Split Squats
5/5 Sit Up + Crab Reach

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