WOD

Thursday 1/10

Thursday 1/10

Frequency Fitness Mount Pleasant – CrossFit Workout of the Day

A. 12 Minute EMOM
1st – 3-5 eccentric Dips w/pause
2nd – 30 second Hollow Hold / Superman Hold
3rd – 30 seconds Double-Unders practice

*For more advanced athletes, add weight to dips & core holds
*Beginner / intermediate athletes work with bench dips or banded dips

B. For Time
2,000m Row
50 Dips
XXX Double-unders

*15 Minute Time Cap

Beginner – Row 1,500m / 50 D-U or 150 Singles
Intermediate – Row 1,750m / 80 D-U
Advanced – Row 2,000m / 100 D-U

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