October 20, 2017

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

Saturday

October 07, 2017

Athletes,

The WOD for Saturday,  October 7, 2017 will be

 

EMOM 10 minutes
Even
1 snatch grip deadlift
1 hang power snatch
1 snatch balance
Odd
1 ring pull ups
2 ring muscle ups
3 ring dips

*Stay light, work technique.
*Practice Muscle up transitions.

Then

21 lateral burpees over bar
21 hang power snatches 115/75RX+/ 75/55 RX
21 lateral burpees over bar

 

Be a Bad Ass with a Good Ass

Leave A Comment

comments powered by Disqus