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Monday 10/10/16

October 9, 2016karenWODNo Comments

Base and Climb

A. Bench Press 5 x 2 or 5 x 5 – rest 3 mins
B. Fran 21-15-9
Thrusters 95/65#
Pull ups

or Mini Fran
21-15-9
Thrusters 75/55#
12-9-6
Pull ups

or
21-15-9
Thrusters 65/55#
Burpees

Metcon

A. 5 Rounds
15 Sit ups
10 Push ups 30×0
5 Ring Rows 51×1

B. 1km Row
50 Barbell Thrusters
750m Row
50 Swings
500m Row
50 Box Jumps step down
250m Row

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