December 16, 2017

779 Susquehanna Ave, Franklin Lakes, NJ 07417 // P: 201.485.8800 // info@crossfit201.com

Monday

October 09, 2017

Athletes,

The WOD for Monday, October 9,2017 will be

Back Squat
5 sets

Use 65%-70% of 1 rep max
(Same weight for all sets)

3 Pause Back Squats (3 second pause)
3 Back Squats

*10-15 Hip extensions after every set

Then

AMRAP 10 minutes
50 Double Unders
15 Chest to Bar Pullups RX+/ Pullups RX
15 Handstand Pushups

Practice Makes Perfect

Leave A Comment

comments powered by Disqus