Tuesday 8.11.15 WOD

Coach Daniel

Dynamic Effort Upper

Strength

Floor Press (9×3 @ 70% 1RM (3×3 Wide, 3×3 Normal, 3×3 Narrow))

WOD

“Fran”
21-15-9
Thrusters, 95# / 65#
Pull-ups

$ Out

3 Rounds
20 Cal Assault Bike
20 Sit Ups, weighted
20 Back Extensions