November 20, 2017

By November 19, 2017 wod No Comments

Strength
Bench (15 Min Cap)
* Use 95% of true 1RM and then % below
2x 80%
2x 90%
1x 95%
1x 100%

EMOM15
2 Reps @80%

WOD
For Time
Deconstructed “Fran”
3 RFT
9 thrusters
9 pull ups
rest 1 min
2 RFT
15 thrusters
15 pull ups
rest 90 sec
1 RFT
21 thrusters
21 pull ups

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