190723 - “Fran”

July 22, 2019



(Compare to 190125)
 

Warm up:
Cardio
Barbell Warm up
Dry Run
 

WOD: 21, 15, 9 Reps for time
Rx:
Thrusters (95/65)
Pull-ups
Scaled:
Thrusters (35/15)
Ring Rows
Sport:
Thrusters (115/75)
C2B Pull-ups
 

Post WOD Conditioning:
Bike Capacity - 5 Rounds of
    :30 @ 50/rpm
    :30 @ 60/rpm
    :30 @ 70/rpm
    :30 @ 40/rpm
    2:00 Rest
    *Suggested RMPs, first should be tolerable, second should be a bit of a push, 3rd should be uncomfortable/hard to do, 4th is almost recovering but still doing a little bit of work
 

Mobility:
Circle-up

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