11.10.16 CROSSFIT WOD IN BENSALEM,FEASTERVILLE, SOUTHAMPTON, HUNTINGDON VALLEY AND WARMINSTER PA

By November 9, 2016wod
Warm up:
Dead lifts : 1 set of 5 @ 55%, 65%, 75%, 85%, 1 set of 3 @ 90%, 1 set of 8 @ 75%
Skill: Knees to Elbow – Activate Lats, Push Away from the pullup bar, Drive knees up, Let momentum pull your body into superman position, activate lats and push away from the bar, drive knees up.
WOD: “B1”: 3 rounds for time
400m run
21 KB swings(50/35)
15 Knees to elbow
9 ring dips
cash out Roller , mobility work

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