Thursday, September 24th

September 24, 2015
    by Alex Etzen

    Put your name on the whiteboard if you want to do the October 3rd in house team competition. It will be a blast! The deadline for signing up is this Sunday 9/27. The cost is $40.

    -WOD-

    20 Rep Max Back Squat (do 5 to 10# more then last week)

    Pick one of these versions of Fran. We will be doing a different version each week this month but I’ll let you pick what order you go in. You can’t do the same one as last week.
    (Version A)
    5 Rounds Of:
    – 9 Thrusters 95/65#
    – 9 Pull Ups

    (Version B)
    3 Rounds Of:
    – 15 Thrusters 95/65#
    – 15 Pull Ups

    (Version C)
    9-15-21 Reps Of:
    – Thrusters 95/65#
    – Pull Ups

    (Version D)
    For Time:
    – 45 Thrusters 95/65#
    – 45 Pull Ups