wod

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

By November 15, 2016 No Comments

warm up

 

strength: Back squats –

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

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