Monday 09.25.17 WOD

 CF ATP one year ago! 

Strength

Front Squat

Wave-Ladder Complex

LAST WEEK!

Using

1RM+10#s

Ladder 1

Set 1: 85% x 1 rep

Set 2: 85% x 2 reps

Set 3: 85% x 3 reps

Ladder 2

Set 1: 88%  x 1 rep

Set 2: 88%x 2 reps

Set 3: 88% x 3 reps

Ladder 3

Set 1: 90-92% x 1 rep

Set 2: 90-92% x 2 reps

Set 3: 90-92% x 3 reps

Metcon

FT

5-10-15-20-15-10-5

DU

AS

AMSU

Push Ups

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