Jan 8, 2018

Tuesday 2018.1.9

Warmup

25M (high knees, forward skipping, backward skipping, forward sprint, backpedal, donkey kicks, frankensteins) 
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
5-7 KB/DB Thrusters (light)
3-5 pull-ups
Then
5 mins work on wrist and front rack mobilization 

WOD

“Fractured Fran”

5 Rounds for time
9 Thrusters (95/65 lb)
9 pull-ups

This is the same load and total reps as Fran in a different work scheme.

Post time to Comments.

3 comments:

Matthew DeSabio said...

7:04 at 75#

Michelle Kasper said...

8:45 at 55#

Julie said...

Great getting back into CrossFit! Banded pull ups,55# and 7:25.