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

By December 7, 2016wod

Dynamic Warmup
Skill: Handstand Push Up Progressions – Piked – Kick into handstand – Strict HSPU – Kipping HSPU

WOD: 8 Min Amrap
8 HSPU
8 Hang Power Cleans (95/75)
8 Wall Balls (20/14)
8 Power Snatches (95/75)
Rest 2 Mins
4 Min Amrap
4 Wall Walks
4 Hang Power Cleans (95/75)
8 Wall Balls (20/14)
4 Power Snatches (95/75)

Cashout: 5×5 Supinated Grip Barbell Rows – 3×10 GHD Back Extensions

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