wod

1.19.16 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By January 18, 2016 No Comments
Warm up: DYNAMIC
strength: Dead Lifts , 10 @ 50%, 6@ 60%, 4 @65% then 5X5 @ 75%1rm
WOD:

Dirty 30’s
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double-Unders

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