WOD Blog

Tue, Oct 29 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

10.29.19


(Time)
Warm-up
AMRAP x 7 MINUTES
200m Run or 1:00 Bike
15 Banded Pull-aparts
10 Banded High Pulls
10 Banded Strict Press
Strength

Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 - 4 Thrusters*
MIN 2 - 5-7 Pull-ups or Ring Rows

*Increase weight every other round. Work up to and past your workout weight.

Workout
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups