WOD | April 5, 2016

WOD:

  3 rounds for reps:

    AMRAP 5:

      9 x Box Jump

      7 x Thruster (105/70)

      5 x Burpee

      *Rest 2:00

 

EXTRA WORK:

  Weightlifting:

    1. EMOM 9

      1-3: PSn + OHS (3/3/x/1) @ 75%

      4-6: PSn + OHS (3/3/x/1) @ 78%

      7-9: PSn + OHS (3/3/x/1) @ 80/83/85%

    2. Back Squat 4-6 x 3 @ 85% (2/0/x/1)

  Gymnastics:

    EMOM 10:

      ODD: Pistols x 8-10

      EVEN: Box Ring Row x 8-10 (10X0)

  Conditioning:

    30 minute Run / Row

BOX INFO: 

  Festivus at CrossFit South Philly Saturday April 16th