Thursday WOD

Thursday 23^rd of August

Interval Training

2 minute Stations

Box Jump’s

24/20/16 inches

Single arm Snatches

30/20/10 Kilos

Bench Press

60/40/20 Kilos

Row

For Calories

Rope Climb

 Scaled Version Rope Rows

Pistols

On a box for assistance Scaled down version

Push Ups on Dumb Bell’s (Extra Depth)

No dumbbell’s scaled down Version

*To Everyone’s Hands who are Ripped (it’s more than 5 which is why I’m writing this) All Pulling Movement’s will be modified

HOME WOD

150 Sit ups’

Run 1 K (Fast)

150 Sit Ups

Post times Below

Food for Thought

“Everything has it’s beauty but not everyone sees it”

-          Confucius

One of the Very First Ever Attempt's at Fran by the Crew at our First Location