Wednesday 9/21/2016

Posted on September 21, 2016 by Da Factory

WARM-UP:
100m run
15 jumping squats
8 thrusters (bar)
20 jumping jacks
100m run

STRENGTH: Back Squat
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%

WOD 1: Fran: 21-15-9
Thruster – 95/75 lbs
Pull ups

Rest 3 minutes

WOD 2: Every 30 sec for 6 minutes
8-12 Toes to bar
Weighted plank – 45/25
5-10 Overhead in-place lunges – 45/25

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