wod

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

By November 16, 2016 No Comments

Warm up
strength: Dead lifts 1 set of 5 @ 55%, 65%, 75%, 85%, 1 set of 3 @ 90%, 1 set of 8 @ 75%
Skill: Rowing – Try to Average 1 Cal per pull
WOD: Chipper
30 wall balls
30 box jumps
30 cal row
30 GHD situps
30 Shoulder to over head
30 burpees
30 toes to bar
30 cal row

cash out: mobility and stretch

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