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

By December 14, 2016wod

Dynamic Warmup
Skill: PullUp Progressions (Ring Row, Negative, Banded, Strict, Kipping, Butterfly)
WOD: 4 Rounds
500m Row
21 Goblet Squats (50/35)
18 SitUps
15 Pushups
12 Alt KB Snatches (50/35)
9 KB Swings (50/35)
6 Pullups
3 Wall Walks

Cashout: Banded Bow and Arrow Stretch (supinated hand position), Lacrosse Ball on Scapula

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