Fran learns rowing3 rounds, 1 minute at each station, 4 stations, 1 minute rest between rounds:
Goblet Squats (16/12)
Hang Power Snatch/Muscle Snatch (45/33)
20 Yd Sprints
Sit-Thrus
Total reps at each station for all 4 rounds, that's your score.
Daily Leaders:
1.) Tara: 285
2.) J-Rod: 281
3.) Dylan: 269
4.) Barron: 267
5.) Justin: 263
Nick: 221
Kyle: 253
Stacy: 161
JZ: 187
Todd: 248
Jen B: 215
Jessica: 241 (mod)
Erin: 247 (mod)
Derek: 196 (mod)
4 comments:
Dean WOD:
30 - 35# DB thrusters
30 - push ups
200m
10 - 35# DB thrusters
15 - push ups
200m
5 - 35# DB thrusters
10 - push ups
200m
It was horrible
Rough one for me. Never had to actually sit down during a WOD. No modding, but not so good movements.
Note to self: Warm-up before open-gym... Ouch
This is right before I realized I need to tell Fran to do the opposite of what I want her to do. I think Coaching is preping me for fatherhood. lol
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