Monday 18th November 2013 – WOD

17th November 2013

fran

WOD 1

Mobility

In 12 mins complete rounds of:

  • 5 pull ups
  • 10 Air squats
  • 15 Push press @ 20  / 15kg
  • 20 Double unders
  • 150 Row / Ski

WOD 2

In a 15 min window complete: 

“FRAN”

21 – 15 – 9 Reps of:

  • Thrusters @ 42.5 / 30kg
  • Pull ups

In the remaining time AMRAP of BoL Qual 4:

  • 50 Wall balls
  • 40 KB Swings @ 32 / 24kg (Russian)
  • 30 Down ups
  • 20 Pull ups
  • 100 Double unders

* Score FRAN time and AMRAP

Go top