WOD 20th June 2016

19 Jun WOD 20th June 2016

Warm Up: 400m Run +Mobility

A- 3Rds: 10x Banded Good Mornings, 10x Single leg Hamstring pulls (each side) 10x Air Squats

B- 10, 10, 10 Deadlift (Touch and go if possible)

COMPETITORS

‘Heavy Fran’

21-15-9

Thrusters (60/40)

C2B

PERFORMANCE

‘Fran’

21-15-9

Thrusters (42.5/30)

Pull Ups

FITNESS

‘Fran’

21-15-9

Thrusters (35/25)

Banded Pull Ups/ Ring Rows

Goals for workout-Regular Fran (scaled or not) is 3-5 mins

Heavy Fran goal is sub 7 mins