Tag Archive for: Fran @ CF 718
WOD 09/23/16
8 Minutes of Shoulder/Hip Mobility (Click links for details)
A1- WU- 30 Calorie Row (Damper 4/2) @80% RPE
A2- 3 RNFT of:
1 Wall Walk
10 Alternating Wall Facing Shoulder Taps
10 Each Alternating D.B. Renegade Row (45/25#X2)
B- Jerk…
WOD 9/17/12
5 Minutes of Shoulder/Hip Mobility
WU- 5 Minute AMRAP of: 200M Run/20 Double Unders/20 Air Squats
Thruster- 15 Minutes to Establish Heavy Single
Fran= 21/15/9 RFT of: Thruster (95/65)/Pull Up
For Time: 100 Ab-Mat Sit Ups
WOD 9/17/12
5 Minutes of Shoulder/Hip Mobility
WU- 5 Minute AMRAP of: 200M Run/20 Double Unders/20 Air Squats
Thruster- 15 Minutes to Establish Heavy Single
Fran= 21/15/9 RFT of: Thruster (95/65)/Pull Up
For Time: 100 Ab-Mat Sit Ups