(215) 291-2968 Wednesday - Feb 20, 2019

WOD 081717: Burner Bro…


CrossFit: Strength: Bench Press 5 x @ Barbell 5 x @ 55% 5 x @ 65% 5 x @ 75% 5+ x @ 85% Conditioning: 16 Minute EMOM A) 10 Double KB Front Racked Squats (24/16kg) B) 15/10 Calories on Rower C) 20 GTO with a Plate (45/25#) B) 30 Double Unders RX+ 16 Minute

CrossFit:
Strength:
Bench Press
5 x @ Barbell
5 x @ 55%
5 x @ 65%
5 x @ 75%
5+ x @ 85%

Conditioning:
16 Minute EMOM
A) 10 Double KB Front Racked Squats (24/16kg)
B) 15/10 Calories on Rower
C) 20 GTO with a Plate (45/25#)
B) 30 Double Unders

RX+
16 Minute EMOM
A) 10 Front Racked Lunges (95/65#)
B) 15/10 Calories on Bike
C) 15 GTO with Bar (95/65#)
B) 50 UB Double Unders

BootCamp:
WOD 1:
20 Minute Alt EMOM
1) ME Tire Flips
2) ME Banded Pistols
3) ME Weighted Step Ups
4) ME Battle Ropes
5) 1 Minute Rest

WOD 2:
8 Minute AMRAP
10 Rocking Hollows
30 sec Plank
5 SSD Knee Tucks

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