wod

11.20.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By November 19, 2015 No Comments

WARM UP: DYNAMIC
STRENGTH: SQUAT CLEAN , 10 reps at 65%, 6 reps 75%, 3 @ 80%
3,2,1, 95,95,100+% of 1RM. (15 mins)


WOD:
2 ROUNDS 25 MIN CAP
100 JUMPING JACKS
90 SIT UP
80 SWINGS
70 SQUATS
60 WALL BALLS
50 SLAMS
40 CROSSBODY MC 1+1=1
30 ALT KB SNATCHES
20 BURPEES
10 PULL UPS
CASH OUT: STRETCH , MOBILITY

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