WOD 7.25.13

CrossFit FMS WOD:

Fran-frekin-tastic!

Fran-frekin-tastic!

Warm-Up:

1.) 4 minute AMRAP:

  • 8 thrusters (PVC)
  • 8 burpees

2.) Bench press:

  • 5 with an empty barbell
  • 3 at a light load
  • 3 at a moderate load

WOD:

1.) 12 minutes to establish a 1RM bench press

2.) “Fran”

21-15-9 rep RFT of:

  • Thrusters (95/65)
  • Pull-Ups

After Party: 

  • Don’t die.

 

 

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One Response to WOD 7.25.13

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