wod

11.19.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By November 18, 2015 No Comments

WARM UP: 2 ROUNDS CFWU AND ROXANNE
Strength: BACK SQUATS. 10 reps at 65%, 6 reps 75%, 3 @ 80%
3,2,1, 95,95,100+% of 1RM. (15 mins)

WOD:
10 ROUNDS OF CINDY (12 MIN CAP)
5 PULL UPS
10 PUSH UPS
15 SQUATS
REST : 3 MINS
10 ROUNDS
50 DU’S
25 SLAMS
10 CAL ROW
CASH OUT : STRETCH , MOBILITY.

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