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WOD for Wednesday March 12th

By 12th March 2014No Comments

Mobility- Hip capsule :1min each leg
Super couch :1min each leg

Warm Up- 50 doubles
Then 3 rounds not for time of Cindy

Strength: 7×3 clusters with 90 second rest in between each set

Accessory: single arm shoulder press(kb/db)- 5×5/5

Conditioning- Fran
21-15-9
Thrusters @ 42.5/30kg
Pull ups (ring rows as scale)

Scaling for Fran will be 50% of your 1rm front squat

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