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