Today's WOD:
A. Three sets, not for time, of:
Muscle-ups x 2-6 reps
Alternating Pistols x 6-8 each leg
Toes to bar x 10-12 reps
B. Every 2-minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep
and then…
One set of:
80% Back Squat x Max Reps @ 20X1
C. Three sets of:
Weighted Plank Holds x 60 seconds
Weighted GHD Hip Extension x 6-8 reps @ 2014
Scheduling Announcement: Please check the website frequently for notices about gym closure due to Hurricane Iselle and Julio, from Thursday, August 7th through Monday, August 11th.
We must use common sense and if the roads are not good for driving, I do not want you guys coming to the gym. I will post updates on our CrossFit 808 Facebook page as well. Get your hurricane kits ready and please be safe!
No comments:
Post a Comment