March 20th

March 19, 2013/0 Comments/in WOD /by wintersmom

Strength:

bench press:

50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%xAMAP

Mini Wod:

ME L Sit

12 wall balls

3 rounds

Wod:

“Fran”

21-15-9 reps

Thrusters 95/65#

Pull ups

Core:

8,7,6,5,4,3,2,1 reps

Toes to Bar

On Ramp




Dead Lift	Rower (SDHP) Thruster	Total Time (add intervals): Row 200m (SDHP) 10 Thrusters (45/15 or PVC) Time each interval (one person rests while partner goes) 3 times each (approx 3 min rest)

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