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03/18/2014 WOD

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Tuesday 03/18/2014

Warm Up:

Run 400M then

3 RNFT:

50 DU (or 1 minute of attempts/practice)

10 Ring Rows

10 Push Ups

20 Walking Lunges

20 Sit ups

Strength:

All levels- 10 Min EMOM

Every 2 Minutes perform

2 Deadlifts at 80% 1 Rep Max

WOD:

Fran

21-15-9 reps for time of:

Thrusters

Pull-ups

Scale in such a way to keep time under 5 minutes

Level 1

65/45

Ring Rows

Level 2

80/55

Pull Ups (use band as needed)

Level 3

95/65

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