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Wednesday, September 19, 2012

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Warm up: 400m run 3 rounds 5 push ups 10 air squats 15 double unders WOD: “Fran” 21-15-9 thrusters 95/65 pull ups Powerlifting: A1. 3 x 3 high bar back squat @ 93% 1RM, rest 3 minutes A2. 3 x 3 weighted pull ups, work up to a max set, rest 3 minutes B1. 3 x 10 reverse hypers, rest 30 seconds B2. 3 x 10 DB press, rest 30 seconds

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