Saturday 9/24/16 - Lift-a-Lot

MAIN WOD

W: 10:00

Good Sweaty Warm up

M-1: 20:00

Push Press w/Pause @ Top 8-8-8-8

Full two count pause at the top of each rep. 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: 20:00

Pause Front Squat 7-7-7-7

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.

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Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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