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WOD for Monday 082310 — – Click Here For Today’s Schedule
Warmup: 3 reps @40/50/60% 1RM
Work: 1 rep @75/85/95% 1RM, 2-3 attempts at new 1RM
3 Rounds For Time:
50 Double Unders
Post Back Squat Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Back Squat. Use common sense and good judgement. When in doubt, live to lift again another day. New 1RM’s may only be recorded if the lift is done with full ROM, ie bar squatted to depth below parallel at the knee and hip joints and and stood to full knee and hip extension.
For the Metcon, the only substitution for Double Unders is DU attempts. Jump to a height at least 6″ above your reach on the Burpees.
ENDURANCE WOD tonight at 6pm!
Run or Row
30 seconds all out effort
2 minutes rest between rounds
August Fitness Challenge – Saturday, August 28
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser – Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Hip Drive gets you to a PR!