Wednesday 1/4/17 - Franlike


MAIN WOD

M-1: Back Squat

Build to a Heavy Set of 6, 1 Down Set

M-3: For Total Reps: 1:00 Thrusters, 95#/65# 1:00 Pullups 0:45 Thrusters 0:45 Pullups 0:30 Thrusters 0:30 Pullups

OPTIONS

Level 2

Thrusters 75/55

Jumping Pullups

Level 1

Thrusters 45/35

Ring Rows

M-3: 5 Rounds:

10 Hollow Rocks

10 Supermans + 2 Seconds Pause

10 Russian Twists

10 Hollow Hold

1:00 Rest

FITNESS CLASS

F-1: Every 2:00 for 10 min

3-5 pull ups/self-assisted pullups/ring rows

5-10 Push ups F-2: 5 Rounds:

1:00 Max Thrusters

1:00 Max Burpees

1:00 Rest

F-3: Tabata

Russian Twists

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