Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Front squat, work to heavy
Press work to a heavy

WOD:
“Fran”

For time, reps 21-15-9 of:
Thrusters (95 lb./65 lb.)
Pull-ups

Post loads and time to comments.
____________

LEANFIT:
5 rounds for time of:

15 Thrusters (65 lb./35 lb.)
10 Pull-ups
20 Sit-ups
50 Double-unders

Post time to comments.

____________

DE:
3 rounds for time of:

5 minutes on Airdyne
1000m Row
1 mile Run

Post time to comments.

Media:
Friday WOD, September 4, 2015

2 thoughts on “Friday WOD, September 4, 2015

  • September 4, 2015 at 12:47 pm
    Permalink

    Strength: 285/205

    Fran. 4:36rx
    Not my best time

    Good job Amy and Dusty!!!

  • September 6, 2015 at 9:45 am
    Permalink

    Fran rx’d at station 4
    2:39 pr

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