Practice
In 7 minutes
3 kipping pull-ups or 3 butterfly pull-ups
2 clusters (80%)
10 double-unders
Rest 3 minutes then
WOD
Fran
21-15-9
Thrusters
Pull-ups
Rest 3 minutes then
21-15-9
Hang power cleans
Toes to bar
Total CAP – 15 minutes
RX Division (43/30kg.)
Scaled Division (30/20kg.)
For time/ Cap 35″ Cash IN 400m run Then 5 rounds of: 8 C&J (60/30) 8 Front squat 8 Bar facing burpees 8 Toes to bar Cash Out 400m run Every 3rd minute do 30 Прочетете повече…
For time Cap 40″ 5 rounds of: 10 legless AB cal 10 strict pull ups 10 box jump (30 inch) Directly into 4 rounds of: 8 devil presses ( 2 x 15kg.) 16 renegade row Прочетете повече…
For time / Cap 45″ 5 rounds of: 2″ max AB cal 1″ max RMU 1″ Rest Best score – 34/35/35/35/33 Rest 5″ then 2 rounds of: 125 DU or 300 SU 400m run 50 Прочетете повече…
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