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07
17
2018

WOD 07.17.18

Strength:

Bench press, 5-5-5-5-5, (perform 10 ring rows after each set)

WOD:

Amrap in 13 minutes:

5 deadlifts, 75% 1RM

7 ring dips

9 candle sticks

Post loads and rounds to beyond the whiteboard.

****

07
16
2018

WOD 07.16.18

Strength:

Front squat, 5-5-5-5-5

WOD:

“Fran”

21-15-9 reps for time:

Thrusters, 95/65lbs

Pull-ups

Post loads and times to beyond the whiteboard.

****