(215) 291-2968 Tuesday - May 21, 2019

WOD 033119: Squat Til You Drop Sunday!


CrossFit: Strength: Back Squats 3×10 @ 60% then 3×5 @ 70% Conditioning: 7 Minute AMRAP Ladder Up by 1 Devil Press (35/25) C2B Pullup Cashout 6 Minute EMOM A) ME Pushups B) 30 sec Hollow Hold RX+: Devil Press (50/35) Ring MUs BootCamp: WOD 1: 6 min EMOM Pull ups SL BW RDL & Hop

CrossFit:
Strength:
Back Squats
3×10 @ 60%
then
3×5 @ 70%

Conditioning:
7 Minute AMRAP
Ladder Up by 1
Devil Press (35/25)
C2B Pullup

Cashout
6 Minute EMOM
A) ME Pushups
B) 30 sec Hollow Hold

RX+:
Devil Press (50/35)
Ring MUs

BootCamp:
WOD 1:
6 min EMOM
Pull ups
SL BW RDL & Hop

6 min EMOM
G2OH
Sit up and twist

6 min EMOM
Ring Dips
Wall Ball Lunges

6 min EMOM
Taters
Plank kb Crossover

200 m run and 1min Rest Btwn EMOMs

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