December 16, 2017

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

Tuesday

December 05, 2017

Athletes,

The WOD for Tuesday, December 5, 2017 will be

 

EMOM 8 minutes
Even – 10 L-sit hold pull ups
Odd – 8-12 weighted ring dips

Then

AMRAP 20 minutes
RX+
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Dumbbell Hang Squat Cleans (50/35)

RX
7 Chest to bar Pullups
7 DB Push Press 50/35
7 DB Hang Squat Cleans 50/35

Optional Finisher:
Ring Support Hold
15-20 seconds x 5 rounds
(as much rest as needed between rounds)
**USE ADDITIONAL WEIGHT. Either with weight vest or hanging weight. Find weight that is challenging, but doable

100 Arch Ups for time

In WOD we trust

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