WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 Plate Ground to Overhead
40 mt Bear Crawl
10 Hollow Body Rocks
10 Superman Hold
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Kipping Pull Ups
CONDITIONING BENCHMARK WOD
”FRAN”
For Time
21-15-9
Thrusters #43/29
Pull Ups
Time Cap 10′
COMPARE WITH 22– 09 – 2017
5’ Rest
ACCESSORY WORK*
Dumbbell Shoulder Press 4×12-15
Heavy Dumbbell Shrugs 4×10
——-
Superset 1:
Barbell curl 3×15-20
Seated Dumbbell Side Laterals 3×10-12
——-
Superset 2:
Dumbbell Skullcrasher 3×15-20
Dumbbell rear delt flyes 3×15-20
——-
Tri-set 1:
EZ Bar Preacher Curls 3×12
Ring Dips 3×12
Barbell Upright Rows 3×12
*Only for those who have over six months of experience
