6/12/14

6/12/14



1) WOD

"FRAN"

21-15-9 for Time:

Thrusters (95/65)

Pull Ups

*Make sure you look up your previous time so you can compare and have a target to beat!


2) Strength

EMOM for 14 mins

Odd min: 5 Front Squats (you choose the weight)

Even min: 10 Strict T2B


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Cardio Club (Recommended every day) 

30 secs ON/ 15 secs OFF for 5 Mins on Rower

*Write "CA" next to your name on the board if you completed this for the day


Core Club (Recommended 3x/wk, NOT every day)

2 Rounds

90 sec Plank

100 Pulse Crunches

30 Oblique Crunches (each side)

30 secs Bicycle

15 sec L-Sit Hold

10 GHD Sit Ups (touch the ground if possible)

*Write "CO" next to your name on the board if you completed this for the day