* CrossFit Kids Class will be cancelled 9/8, 9/10, 9/12, 9/15, and 9/17

WOD:

1) Front Squat: 7 reps Every 2:30 for 4 sets

Warm-up as needed. Start at at least 60% or heavier. Sets to be done at 0:00, 2:30, 5:00, and 7:30

2) Barbell Split Squats: 10 reps/side Every 3:00 for 3 sets

This should be done as a continuation of your Front Squats. Loading should be similar to your lunges. Perform all 10 reps on 1 leg before switching to the other. Sets should be done at 10:00, 13:00, and 16:00.

3) 5 rounds AQAP:

15 Wall Balls 20/14

3 Power Cleans 155/105

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 6-8 reps

Rest 90-120 seconds betweens sets. Make these heavy, but keep them strict.

5) Ring Dip: 10 minutes Practice

Work on any facet of a Ring Dip…Kipping, Strict, Banded, Weighted, Supports, etc.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE