Playground Gym – Broward CrossFit in Davie, Plantation, Weston area

By December 7, 2017 WODs No Comments

Warm Up
Row 500 Meter
then
3 Rounds NFT
10 Birddogs (each side)
10 Hip Airplanes (each side)

Skill
Double KB OH Squat

Lift
BS – 5 Reps@40%, 5 Reps@50%, 5 Reps@60%, 5 Reps@70% (deload)

Conditioning
15-12-9
Thrusters – 135/95 (L3), 95/65 (L2), 65/45 (L1)
Burpees
then
21-15-9
Wall Ball – 30/20 (L3), 20/14 (L2), 14/10 (L1)
C2B Pull Ups (L3), Pull Ups (L2), Ring Rows (L1)

Superset
1a. Single Arm DB Snatch – 4 x 10 Reps (each arm)
no rest
1b. Close Grip Bench Press – 4 x 10 Reps
rest 120 seconds

Extra Credit
6 x 20 Yard Backwards Sled Pulls – fast, moderate weight, rest as needed between efforts

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