WOD 04.10.19
Conditioning:
500m row x3, 2 minutes rest between
WOD:
AMRAP in 15 minutes:
20 one arm DB overhead walking lunges, 50/35lbs
10 box jumps, 24/20 inches
5 muscle ups
Post rounds to beyond the whiteboard.
WOD 04.09.19
Strength:
Sumo deadlift, 5-5-5-5-5
WOD:
3 rounds for time:
600m run
30 burpees
7 deadlifts, 315/205lbs
Post loads and times to beyond the whiteboard.
WOD 04.08.19
Strength:
Pause front squat, 3-3; three second pause
Front squat, 5-5-5
WOD:
“Fran”
21-15-9 reps for time:
Thrusters, 95/65lbs
Pull-ups
Post loads and times to beyond the whiteboard.
