WOD Mon 1-28-13 “Fran”

WOD Sat 1-26-13 “Fight Gone Bad”
January 25, 2013
WOD Tue 1-29-13
January 28, 2013

WOD Mon 1-28-13 “Fran”

Early morning Front Squats

Warmup:
8 minutes continuous motion – rotate from bikes to rower, to jogging to jumprope as desired
Then 2 rounds of Cindy: (5 pullups, 10 pushups, 15 ais squats)
Shoulder mobility and stretching for overhead position
 
WOD: “FRAN”
21-15-9 rep sets of:
Thruster 95/65
Pullups
 
– Fran is a benchmark WOD so make sure you update your workout logs
– 15 minute time cap (this one’s a sprint)
 
Cool Down: 
Minimum 500M easy row, stretch quads, lower back, lats
 
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