Friday 2/5/10 WOD
Warm up:
Front squats
Thruster review
10 Turkish Getups (5 each side)
1 minute Jump rope
WOD: (oh boy!)
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95/65# Thrusters
Pull-ups
Post time to comments.
Compare to: 10/2/09
Welcome to the Capital Mixed Martial Arts & Elite Fitness Training Network, an online resource for members and guests participating in several of our core programs: CrossFit, Royce Gracie Jiu-Jitsu, Muay Thai and Kid's MMA. Please use this page - featuring all of our programs - or select a specific program from the menu below and bookmark that page.
Warm up:
Front squats
Thruster review
10 Turkish Getups (5 each side)
1 minute Jump rope
WOD: (oh boy!)
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95/65# Thrusters
Pull-ups
Post time to comments.
Compare to: 10/2/09