WOD Tue 10-9-12 “Fran”

WOD Mon 10-8-12
October 7, 2012
WOD Wed 10-10-12
October 9, 2012

WOD Tue 10-9-12 “Fran”

Everyone ready?

Warmup:
Foam roller warmup circuit (~3-4 minutes) then
4 Rounds NFT
Jog 2 laps
10 toe touches each leg
10 PVC thrusters
1 min sec overhead band stretches (alternate arms)
5 pullups
 
Now take a few deep breaths
 
WOD: “Fran”
21-15-9 reps for time of
Thruster 95/65 (Int – 65/45, Beg 45/25)
Pullups (Int – Band assisted pullups, Beg – Ring rows)
 
Cool down – minimum 500M row, foam roller and LAX ball SMR work on upper shoulders and quads, stretch forearm & biceps
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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