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WOD for Friday 090310 – – Click Here For Today’s Schedule
5 sets of 5 reps
Warmup: 3 reps @40/50/60% 1RM
Work: 1 rep @75/85/95% 1RM, then 2-3 attempts at new 1RM
Post Metcon Time to Comments
For the strength segment, perform 5 sets of 5 Handstand Pushups with as little assistance as possible. If you can do full ROM then add a weight vest for additional load.
For the Metcon, knees to elbows have the potential to be a very potent (ie, very debilitating) movement. You may sub with lying down KTE, or Abmat Situps, though either of these options will likely also shorten your WOD time.
OPEN GYM tonight from 7-8pm! Make up a missed WOD or work on your lifts!
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — FULL!
CrossFit Gymnastics Certification - Sat/Sun, December 4/5
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