2/13/15

2/13/15

Friday 2/13/15

 

Warm-Up

Row/Run 400M

5-Goblet Squats

10-Lunges Ea. Leg

10-DB Presses

 

Iron Den 15.0 Challengers

 

11.2

Complete as many rounds as possible in 15 mins of:

9 Deadlifts

12 Push-Ups

15 Box Jumps 24in

 

WOD

Emom – back squat 2-3 60% of 1rm – 8mins speed focus

 

Build to a 1rm SC thruster

1 SC thruster every 30sec 70% of 1rm SC thruster 8-10mins

+

“FRAN”

21, 15, 9 for time

95/65# thruster
Pull Ups

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