Monday, May 15, 2017

Posted by on May 15, 2017 in WOD | Comments Off on Monday, May 15, 2017

PreWOD – 3 Rounds

  • 15 Squats
  • 5 Strict Pull Ups w 5 sec Negative
  • 15 Push Ups

Strength – Back Squat 5x10x2 @60%

Add On. EMOM 6

  • Even 7 Power Snatches 75/55
  • Odd 7 Burpee Over Bar

WOD

FRAN – 21-15-9

  • Thrusters
  • Pull Ups

There will be a 6 min cap on this WOD. You need to find a weight and pull up mod to accommodate the time cap. This WOD is supposed to have a sense of urgency to it.