10.29.2018

WOD
“Fran”
21-15-9
Thrusters 95/65
Pull-ups

SWOD (After the WOD)
10 EMOM
Even: 5 Touch and Go Power Cleans @ 70%
Odd: 20 Sit-ups

10:30 AM Bootcamp
2 rounds per set at 45 sec on, 10 sec off, 1 min rest between sets
Set One:
TRX Bicep curls
Mountain climbers
TRX Tricep extensions
Russian KB swing
TRX Superman
Plank jacks
TRX curtsy lunge (left)
Leg drops (holding green bar)
TRX curtsy lunge (right)
KB glute bridges
Set Two:
TRX squat (opt. jump squat)
Burpees
TRX supermans
Broad jump push-ups
TRX rows Jumping jacks
TRX plank pike
KB sumo squat high pull
TRX flies
Russian twists

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