wod

12.2.15 CROSSFIT WOD IN FEASTERVILLE SOUTHAMPTON HUNTINGTON VALLEY WARMINSTER PA

By December 1, 2015 No Comments

Dynamic Warmup

Strength: Front Squat 10 @ 65%, 6 @ 75% 4 @ 85%

1,1,1,1,1, 100%

WOD:

4 min Amrap

5 Thrusters (95/75)

5 KB Swings (70/50)

5 Burpees

Rest 2 Mins

4 Min Amrap

5 Hang Squat Cleans (95/75)

5 Push Press (95/75)

5 Burpees

Cashout: 5×5 Back Extensions, 10 Tire Flips, Mobility

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