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

By August 3, 2016wod

Warm up

Strength: Back squats 7 x 3 sets @ 75%

Strength: EMOM bear complex 7 mins : dead lift , power clean , front squat, push press, back squat , push press.
#75, 95, 115, 125, 135, 135, 135. Scale wight as needed.

3 Rounds for Time
400 meter Run / 500 M row
21 Kettlebell Swings (1.5/1 pood)
15 Knees-to-Elbow
9 Ring Dips

Cash out Mobility , roller

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