WOD Blog

Tue, Jul 9 2019

Most Recent Benchmark:
3/1 on Mar 1, 2019 (325 days ago)

7/9


Weight
Strength/Skill:
Back Squats  
8 x 2 @ 90% of 1RM
If there’s time:
Split Squats (Bar or dumbbell)
Build to a challenging weight
3 x 8-12 reps.
Rest 2:00
And/Or
Back Extensions or GHR
3 x 8-12 reps
Rest 2:00
Optional WOD:

4 Rounds for time:

500m/450m Row

Plank holds for time equal to the Row


Blk

RX

R

450m/400m

W

350m/300m

0% 0%


815-516-5064
CrossFit Phoenix 815
93 E Berkshire Dr Unit A
Crystal Lake IL. 60014 (view larger map)