Wednesday

Screen Shot 2015-02-03 at 9.07.47 PM

WU
3 Rounds or 10 min
Bear Crawl Down to 7 HeadCutters
Sampson Spider Man Back to 7 Push-ups

WOD

Front Squat: Ascend to 1RM for the day.
Rest 2-3 mins between heavy sets ….15 Min Cap

then

“Fran”
21-15-9
Thusters
Pull-ups

RX: 95/65# Modify to keep intensity level high..

Foundational
15-12-9

KB Headcutters
Pull-ups or Ring Rows

*1o min cap

Cooldown
2 lengths Sampson Spiderman
Couch Stretch 2 mins each side

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s