Friday 9.1.17 WOD

Announcements

Labor Day Weekend Schedule
Monday September 4, 2017
7:30am
8:30am (babysitting available)
9:30am (babysitting available)

The Main Line CrossFit Ardmore, The Main Line CrossFit Wayne – W.O.D.

Warm-up

Limber 11

*Choose your favorite aspects of this warm-up and run through this for 15:00. This will include mobility

Included in Warm-up

Box Squat – Wide Stance (8×3)

Wide Stance Box Squat: 8 x 3 @60%, every 60s.

– Same as two weeks ago.

β€œOceanside” (Time)

4 Rounds (15min Cap)

15 Box Jumps w. step down (24, 20)

30 Wallballs (20, 14)

15 C2B Pull-ups

RX: (Regular Pull-ups)

L2: (20, 15) (14, 10) (Banded Pull-ups)

L1: (20, 15) (10, 8) (Ring Rows)

$ Out

GHD Back Extensions: 3 x 10-15 (squeeze glutes at top for 1 ct). Rest 60s.

or Accumulate 3:00 of X-Band Walks


By | 2017-08-31T14:15:13-04:00 August 31st, 2017|WOD|Comments Off on Friday 9.1.17 WOD