Monday’s WOD:

Strength: Snatch every minute on the minute for 5 minutes: 3Reps at a light weight for you.  Full squat snatch.

Conditioning:

“Fran Ladder”

AMRepsAP in 7 minutes

3-6-9-12-15-18-21

Thrusters  (wt:43kg/30kg)

Pull Ups  (Rx+: chest to bar)

*start with 3 Thrusters and 3 Pull Ups, then 6 reps of each, and so on.  Every rep counts!

Cash Out:  40 Single Leg V-Ups (20 on each side)

Categories: Uncategorized

3 Comments

Ob · January 27, 2013 at 10:39 pm

I shall be there

Stewie · January 28, 2013 at 11:58 am

Great wod!!

BEEF · January 29, 2013 at 10:05 am

i want more!

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