ONE WORD!
FRAN! (Competition WOD#3)
21-15-9
Thrusters
Pull-ups
Rx: 95/65
I: 75/45
B: 55/30
intermediate can use bands
beginner can do jumping.
Skill
Pullups
Warmup
run 400
10 air squats
10 PVC Pipe Thrusters
10 Pass Throughs
Spider Stretch (10 Seconds each)
Prayer Squat (10 Seconds each)
Samson Stretch (hold 10 seconds)
FRAN! (Competition WOD#3)
21-15-9
Thrusters
Pull-ups
Rx: 95/65
I: 75/45
B: 55/30
intermediate can use bands
beginner can do jumping.
Skill
Pullups
Warmup
run 400
10 air squats
10 PVC Pipe Thrusters
10 Pass Throughs
Spider Stretch (10 Seconds each)
Prayer Squat (10 Seconds each)
Samson Stretch (hold 10 seconds)
3 comments:
(I) 3:54
7:34 rx not a pr but still pretty happy :)
6:24rx. no pr.. :( got no rep 6xs.! legit!
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