Friday, March 31, 2017

Fran: Thrusters, Pull ups

WOD

Bar Work 
A) Snatch 1-1-1
B) Clean & Jerk 1-1-1
 ______________________________

Body Weight Only (BWO)
AMRAP 16
Run 200m
9 Burpees

Foundations 
Partner / For time / 20 cap
Row 100m
7 Power Snatch 75/55/35
9 Burpees

Conditioning - "Fran"
For time / 15 cap
Thrusters 95/65 | 75/55
Pull-ups

Competition 
5 RFT / 25 cap
10 UB Hang Power Clean 155/105 | 135/95
20 UB Pull-ups
30 UB WBS
_______________________________________________
                                                                                                             
Kicker
Rest 1 minute after your WOD
-then
AMRAP 1:  Bike for cals

No comments:

Post a Comment