WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 

We are starting a deload. Expect lighter weights, a decrease in volume, & daily foam rolling and mobility. 


WOD:

Every minute for 10 rounds:

1 snatch + hang snatch 

3rounds @ 50% 

3rounds @ 60% 

2rounds @ 65%

2rounds @ 70%

Kipping practice 

“Team Fran”

Partner A- 21 thrusters 65/95

Partner B- 21 thrusters 65/95

Partner A- 21 pull ups 

Partner B- 21 pull ups 

Partner A- 15 thrusters 65/95

Partner B- 15 thrusters 65/95

Partner A- 15 pull ups 

Partner B- 15 pull ups 

Partner A- 9 thrusters 65/95

Partner B- 9 thrusters 65/95 

Partner A- 9 pull ups 

Partner B- 9 pull ups 
Extra Credit

Mobility WOD

http://youtu.be/gV-sIFg4rcw