wod

11.16.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By November 16, 2015 No Comments

Warm up: Dynamic , 2 rounds CFWU

Strength: Front Squats , warm up with sets of 10-65, 6-70, 4-75 %
Then 3,2,1 @ 90,95,100 + % 1 RM

OGAR:

As Many Rounds as Possible in 14 minutes

  • 3 Snatches (135/95 lbs) – Scale to ability.
  • 1 Muscle-Up / 3 pull ups,3 dips/ 6 body rows,3 dips
  • 12 Wall Balls (20/14 lbs)

Cash out : Stretch and mobility

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