10th January 2019
WOD WOD, January 11, 2019
FRAN
Front Squat (Weight)
Strength / Posture / Midline
Every 4MOM x 4 Sets
Minute 1 :
6 x Front Squats @ 65 % 1RM
Minute 2 : Rest
Minute 3 :
50m Single Sided Farmers carry L
50m Single Sided Farmers Carry R
Minute 4 : Rest
*Squat Tempo : 2-X-1-1
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
BB : Reduce Load
Pull up : 12/9/6 or Ring Row
Pull up : 12/9/6 or Ring Row
Happy friday folks… go hard!