Saturday 9/17/16 - Write this down...


MAIN WOD

M-1: Pause Back Squat

8-8-8-8

Notes:

Full three count pause in the bottom.

Maintain tension in the bottom, don't go slack.

Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank.

Drop 10% for the fourth set.

M-2: For Time:

15-12-9-6-3 Burpee to 6-8”target

Alternate With

30-24-18-12-6 Butterfly Sit-Ups

Alternate With

60-48-36-24-12 Double Unders

(2:1 Singles)

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ashley@crossfitfargo.com
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