The workout for 9/1/16 is...                                      

  • By Leslie Friedman
  • 01 Sep, 2016

Check our daily Facebook post to see today's WOD always posted at 4:45am 

The workout for 9/1 is...

It's September 1! Time to set some new goals. Didn't quite hit your August goals? Set 'em again for this month. Oh - for added motivation, anyone who hits their goals this month gets a free drink at our October 6th Happy Hour at The Molecule Effect.

https://www.facebook.com/events/327152117635795/

Front Squats:
5-4-3-4-5. If you know your 1RM, use the following percentages:
5 @ 75%
4@ 80%
3@ 85%
4@ 80%
5 @ 75%
(25 minutes. Rest 2 minutes between sets)

6 minute AMRAP:
- 6 Front Rack Alternating Reverse Lunges @ 50% of your 3 Rep FS weight from today
- 20 Double Unders (or 10 attempts)

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