Monday
 
 
Warm Up

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls

10 abmat sit ups

10 back extensions

WOD

WOD1:

"Fran"

21-15-9

Thrusters (95/65)

Pull ups

For time.  10 minute cap.

WOD2:

20-15-10-5

AAB Calories

Sumo Deadlift High Pulls (95/65)

Bar facing burpees

For time.  15 minute cap.

Time
Posted on Monday September 18th, 2017
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