wod

11.13.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By November 12, 2015 No Comments

Warm up: dynamic

Strength: Dead Lifts: warm up with sets of 10-65, 6-70, 4-75 %

Then 3,2,1 @ 85,90,95 % 1 rm

Wod:

5 Rounds for Time

10 Handstand Push-Ups

20 wall balls

400 meter Run

Cash out:  10 tire flips, 100 tire strikes – 50 each arm.

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