Benchmark WOD “Fran” Today
WOD
“Fran”
For Time:
21-15-9
Thrusters (95/65#)
Pull-ups
* Post time to the whiteboard. Compare to 01.07.19.
MOVE 45
4 Rounds (45 sec work : 15 sec rest)
Station 1: Abmat Sit-ups
Station 2: Reverse Plank Hold
Station 3: High Plank Hold
2 Minute Rest…
10 Minute AMRAP
500 Meter Row
200ft Farmers Carry
20 Kettlebell Suitcase Deadlift (10 each side)
After Party
1. Handstand Walk Practice
15 Minute Recovery Bike
On the 3:00-6:00-9:00-12:00:
1 Minute of Handstand Walk Practice
