Workout of the Day (WOD)

Friday 9/9/16

Congratulations to Chris and Melissa on the birth of their son Dominic, he was 7 pounds and 15 oz.  

Congratulations and welcome Dominic.

Strict Pull-Ups 4 Sets of 4 Reps, hold 2 seconds with your chin at the bar and a 4 second negative, if you can’t hit the reps, use a spotter or band.  If 4 is too easy then add more reps until you need a spotter to finish

7 Clean & Jerks (Mx Men 80% BW, Women Mx 70% BW, Rx Men is 100% Bodyweight/ Women Rx is 80% Bodyweight, FB Men 110+% BW, FB Women 90+% BW, scale as needed write your weights used on the board.  You don't have to tell us what your body weight is :-)

75/50 Push Ups
5 Clean & Jerks
75 Sit-Ups
3 Clean & Jerks
75 Air Squats
1 Clean & Jerks

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