Warm up: whatever works for you
Stretch: everything!!
WOD: drum roll please...
2 GIRLS ONE CLOCK
First, 'JACKIE' with 10MIN time cap
1000m row
50 thrusters @ 45/35# bar
30 pull ups
Get as far as you can in 10 minutes or complete WOD,
record time, and rest for the remainder of the 10 minutes.
Then start a 5 minute timer and build a 95/55# bar and rest.
Next...
oh yeah, we all new it, 'FRAN' for time:
21-15-9
Thrusters @ 95/55#
Pull ups
Have a great week end!
Stretch: everything!!
WOD: drum roll please...
2 GIRLS ONE CLOCK
First, 'JACKIE' with 10MIN time cap
1000m row
50 thrusters @ 45/35# bar
30 pull ups
Get as far as you can in 10 minutes or complete WOD,
record time, and rest for the remainder of the 10 minutes.
Then start a 5 minute timer and build a 95/55# bar and rest.
Next...
oh yeah, we all new it, 'FRAN' for time:
21-15-9
Thrusters @ 95/55#
Pull ups
Have a great week end!
Jason, I hope you are happy. And Cameron, you're going down!
ReplyDeleteHappiness doesn't even begin to explain.
ReplyDeleteIt's gonna be Jackie Fran with a judo chop to the legs.
ReplyDelete9:46/9:45 RXD
ReplyDelete8:55/ 8:06 rx'd
ReplyDelete