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

WOD 123018: Squat Stamina!


CrossFit: Strength: Squat Stamina 12 Minute Alt EMOM 50% on Bar for both Squats (taken from floor) Odd: 3 Front Squats Even: 6 Back Squats Conditioning: For Time 21-18-15-12-9-6 Cal Bike or Row After Each Round 4 Hang Squat Cleans (135/95) *20 Minute Cap RX+: Cal Ski Hang Squat Cleans (155/105) BootCamp: WOD 1: 25

CrossFit:
Strength:
Squat Stamina
12 Minute Alt EMOM
50% on Bar for both Squats (taken from floor)
Odd: 3 Front Squats
Even: 6 Back Squats

Conditioning:
For Time
21-18-15-12-9-6
Cal Bike or Row

After Each Round
4 Hang Squat Cleans (135/95)

*20 Minute Cap

RX+:
Cal Ski
Hang Squat Cleans (155/105)

BootCamp:
WOD 1:
25 min AMRAP
3 (1 Wall Walk + 6 shoulder Taps )
10 KB Deadlifts (2xkb 24/16)
20 Renegade row
15 Box Jump
20 Alt Curl
30 Walking lunges
After Every Rd
30s Side Plank E/S
1min Rest

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