THURSDAY 10.30.14 | CrossFit Old 4th Ward

828 Ralph McGill Blvd NE #W4, Atlanta, GA 30306
 | info@crossfito4w.com
 | (678) 515-3410
              

THURSDAY 10.30.14

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WOD
THURSDAY 10.30.14

THURSDAY 10.30.14

Strength

Front squat: 10 x 3 @ 60% 
Rest 30 seconds between sets

Accessory

Work: 100 band quad ext
50 GHD (heavy as possible)

WOD

Complete for time:
50 Back Squats [75%BW][40%BS]
5 Weighted Strict Pull Ups [40%BW][HaP]
40 Back Squats [75%BW][40%BS]
4 Weighted Strict Pull Ups [40%BW][HaP]
30 Back Squats [75%BW][40%BS]
3 Weighted Strict Pull Ups [40%BW][HaP]
20 Back Squats [75%BW][40%BS]
2 Weighted Strict Pull Ups [40%BW][HaP]
10 Back Squats [75%BW][40%BS]
1 Weighted Strict Pull Ups [40%BW][HaP]

 

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