Tuesday 2 October

Warm up:
Run 400m
10x pull ups
10x air squats
10x pass through
10x GHD
1 rope climb
work on hip and shoulder mobility..

WOD:
"Viking Fran"
row 1000m
21x thrusters
21x pull ups
Row 750m
15x thrusters
15x pull ups
Row 500m
9x thrusters
9x pull ups

RX) 95/65
B) 65/45
C) 45/30

Post time to comments