7.17.15 CROSSFIT WOD IN BENSALEM FEASTERVILLE SOUTHAMPTON PA

By July 17, 2015wod

Dynamic Warmup

Strength: Strict Press 2-4 x 9-12 (Instead of plates use KB Hanging from bands and hold 5 Secs at the top of your press – Focus on your stabilization of Core and Shoulders locked out overhead) https://youtu.be/iSdhME8CTiE?t=130

Wod:

Buy-In: 800m Run

Then

3-6-9-12-15-18-21
Wall Balls 20/14
Pullups

Cashout: 5×5: Weighted Situps
5×10 Banded Tricep Pushdowns (https://www.youtube.com/watch?v=WmYvoV-O0HE)
5×10 Band Pull Aparts (https://www.youtube.com/watch?v=bB_Fbssgmvk)

Our Partners

  • crossfitjournal
  • advocate
  • tough