WOD

09.09.19

MIDLINE

EMOM 10’

minute 1- Plank Hold on Elbow 30-40”

minute 2 – Superman Hold -30”-40”

WOD

“Strict Fran”:

21-15-9 reps of:

Thruster @95/65lbs

Strict Pull Ups

(Scale down to Strict Chin Ups or Ring Rows if needed)

MIDLINE

100 Abmat Sit Up for time

MIDLINE

EMOM 10’

minute 1- Plank Hold on Elbow 30-40”

minute 2 – Superman Hold -30”-40”

WOD

“Strict Fran”:

21-15-9 reps of:

Thruster @75/55lbs

Strict Pull Ups

(Scale down to Strict Chin Ups or Ring Rows if needed)

MIDLINE

100 Abmat Sit Up for time

MIDLINE

EMOM 6’

minute 1- Plank Hold on Elbow 30-40”

minute 2 – Superman Hold -30”-40”

WOD

“Strict Fran”:

21-15-9 reps of:

DB Thruster 

Strict Pull Ups on Low bar bending knees

MIDLINE

50 Abmat Sit Up for time

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