MONDAY WOD August 15, 2016

14
Aug

MONDAY WOD August 15, 2016

for-a-good-time-call-fran-21-15-9_design
CrossFit WOD
PERFORMANCE + FITNESS

A.
Front Squat
First, find 85% of your working max on Back Squat, then do the following front squats based on that number:
70% x 3
80% x 3
90% x 3 or more

-5 Min Rest-

B1.
“Fran”
21-15- and 9 reps, for time of:
Thruster (95#/65#)
Pull-ups

-or-

B2.
“Heavy Fran”
15-12 and 9 reps, for time of:
Thruster (135#/95#)
Pull-ups (45#/30#)

 

 

BootCamp WOD
INTENSITY

A.
10 Min AMRAP
10 GTO
20 OHWL (1, 2, 3…)

30 Sec Plank

-2 Min Rest-

B.
10 Min AMRAP
10 DB Push Press
20 Sit Ups
30 Sec Wall Sit

C.
3 RFT
10 Burpees
150M Sprint