(215) 291-2968 Saturday - Feb 23, 2019

WOD 123117: Happy New Year!


CrossFit: Conditioning: “New Years Eve WOD” For Time: 31 Sumo Deadlift High Pull (95/65) 31 Abmat Situps 31 Pullups 31 Box JumPs (20) 31 You Love Thrusters (95/65) 31 KNees to Elbows 31 CaloriE Row 31 Wallballs (20/14) @ 10ft 31 Yay Front RackWalking Lunges (95/65) 31 KEttlebell Swings 31 CleAn and Jerk (95/65) 31

CrossFit:
Conditioning:
“New Years Eve WOD”
For Time:
31 Sumo Deadlift High Pull (95/65)
31 Abmat Situps
31 Pullups
31 Box JumPs (20)
31 You Love Thrusters (95/65)
31 KNees to Elbows
31 CaloriE Row
31 Wallballs (20/14) @ 10ft
31 Yay Front RackWalking Lunges (95/65)
31 KEttlebell Swings
31 CleAn and Jerk (95/65)
31 BuRpees
31 Front Squats (95/65)

BootCmap:
WOD 1:
12 MINS AMRAP
12 OVERHEAD WALKING LUNGES (25/15#)
10 SUMO KB ROW
8 KB SWINGS
6 BOX JUMPS (24/20″)

WOD 2:
7 Mins AMRAP
12 F. Curls 25/15
11 Semi Burpee & Press
10 High and Low Planks Knees

– 1 Minute Rest –

7 Mins AMRAP
12 F. Curls 25/15
11 Semi Burpee & Press
10 High and Low Planks Knees

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