Tuesday 1, September 2015

Warm up:

Run
bodyweight
body weight
you know......
Run

:-)

Strength:

Deadlift
12-10-8 warm up
4-4-4-4-4 at 85% of your 1 rep max

Stabilizer:

30 evil wheels with a 3 count pause on the extended part of the roll out - this was hard guys

Metcon:

Did I mention the month of September is FRAN month... Meaning, that every week we will do a version of Fran, and end the month with the actual FRAN WOD. YAAAAAAA, I know you can hardly contain yourself....

"Fran's Clustered Nightmare"

21-15-9
Clusters 42.5/30kg
Chest to bar pull ups