Friday, January 20th, 2017


WOD:

"Fran"

Level 3:

21-15-9

Thrusters (95/65)

Pullups

Level 2:

Thrusters

Pullups

Level 1:

Air Squats

Ring Rows

ROMWOD

Inland Valley Strength

Strength:

1 Snatch @90%

1 Snatch + 2 OV Squat (5sec pause at bottom)

2 X 1 @70%

4: 3 Push Press + Push Jerk @65%

10mins. EMOM:

Odd: 8 - 10 Thrusters

Even: 8 - 10 Bar Burpees

#WOD