WOD | March 29, 2016

WOD:

  30-20-10

    C2B

    FSQ (135/95)

 

EXTRA WORK:

  Weightlifting:

    1. EMOM 12

      1-4: 2 x Power Snatch + OHS (3/2/x/1) @ 70% of SN

      5-8: 2 x PS + OHS (3/2/x/1) @ 75%

      9-12: PS + OHS (3/2/x/1) @ 78%

    2. Split Jerk

      7 x 2 @ 80%

   Gymnastics:

    1. EMOM 7

      8-10 Pistols

    2. Core

    Accumulate -

      1 min L-sit hold

      2 min Plank

      3 min Wall Sit

   Conditioning:

    10 min Row @ 5k pace

    *Rest 3 minutes

    10 min Row @ 5k pace

      *Effort: 80-90%

BOX INFO: 

    Festivus at CrossFit South Philly Saturday April 18th