Friday, October 17, 2014

10172014 Friday WOD

Fran sucks no matter what...and it is worst when it is dissected.

WARM UP
3 x 15# Plate
10 x squat
10 x sit ups
10 x burpee plate jump
100m run

SKILL
500m Row
1:48

WOD
21-15-9
Squat Clean
Shoulder to Overhead
Pull Ups

18:28

I used L2 @ 95#
I used a green band for the pull ups

Also it is noted that again...I have NO front rack so my squat cleans were probably 90% No Reps.  I did not break parallel.  They were probably just bad power cleans.

ugh...

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