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Tuesday 3/30/10 WODs


Capital Main WOD:

Warm up:
1 minute jump rope
1 minute planks
20 pushups
Thruster review

WOD: “Fran”
21-15-9 reps for time:
95/65# pound Thruster
Pull-ups

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Compare to: 2/5/10

Capital Barbells, Dumbbells, Kettlebells WOD:

WOD:
Squat = 3 Sets of 5 Reps
Bench Press = 3 Sets of 5 Reps
Hang Power Clean = 5 sets of 3

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