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"Fran Re-Mix"
21-15-9-9
#95 Thrusters Then Pull-Ups For Time:
4 Minute Tabata Rounds Of:
1 Pood KB Swing, GHD Back Ext, KTE, Row...Then Run 1200m For Time
For Time:
100 #20 Alternating Wall Ball Twists Then 50 BW Bench Press
Workout of the day Wednesday 5/16/07
"Happy Birthday Zade"
Sprints:
3 x 200 4 x 100 Rest = 3x Sprint Time Each Interval
(Meeting At Wash Park By The Pull-Up Bars At 5:00 p.m. For This Beauty Of A W.O.D!)
Max Rounds In 10 Minutes Of:
#65 Thruster
Ring Pull-Ups
"Word To Your Mother"
Max Effort Back Squat 5-5-5-5-5, Followed By....
Bottom To Bottom Tabata Squats 8 Rounds
Max Effort Cleans, Switch Between Power & Squat Cleans
3-3-3-3-3-3-3-3-3-3...30 Total Reps
For Time:
50 Each Of
#45 Jump Squats, Pull-Ups, #35 DB Push Press, KTE, Push-Ups, BW Squats...Then 1000m Row