(215) 291-2968 Thursday - Feb 21, 2019

WOD 010618: Stepping Into The Week Like…


CrossFit: Strength: Super Set A) Back Racked Reverse Lunges 5×10 (10 Per leg) AHAP B) Hammer Curls 5×10 (10 Per Arm) Conditioning: 13 Minute AMRAP 10 Back Squats (135/95) (Ground) 10 Burpees over Bar 40 Double Unders (120S, 20SSD) Cashout: 3 Rds 1 Minute Plank (Weighted) 30 Sec Rest RX+: Back Squats (155/105) BootCamp: WOD

CrossFit:
Strength:
Super Set
A) Back Racked Reverse Lunges
5×10 (10 Per leg)
AHAP

B) Hammer Curls
5×10 (10 Per Arm)

Conditioning:
13 Minute AMRAP
10 Back Squats (135/95) (Ground)
10 Burpees over Bar
40 Double Unders (120S, 20SSD)

Cashout:
3 Rds
1 Minute Plank (Weighted)
30 Sec Rest

RX+:
Back Squats (155/105)

BootCamp:
WOD 1:
3rds
9mins to complete each rd
1200m Bike
50 Walking Lunges
40 KB Swings
30 Plank Ups

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