4.5.18

A. Conditioning

10 down to 1 by 1’s

Power clean (115/80)

Box jump (28/24)

B. Accessory

3x

30 sit ups

30 med-ball twist

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12.1.17

Wod “Running from Fran”
400m Run
21-15-9
Thrusters (95/65)
Pull-ups
400m Run
9-15-21
Thrusters
Pull-ups
400m Run

11.28.17

Strength
10 min EMOM
1st min 6 front rack walking lunge
2nd min 45 double unders

Wod
4oo m Run
12 Clean and Jerk (135/95)
4oo m Run
9 Clean and Jerk (155/105)
4oo m Run
6 Clean and Jerk (185/125)
4oo m Run
3 Clean and Jerk (205/135)