Tuesday WOD 13-10-15
October 12th, 2015
WOD – Tuesday, 6/10/2015 - CrossFit Brisbane
WOD
[A] “Fran”
21-15-9 reps, for time of:
Thruster 42.5kg (30kg)
Pull-ups
Skill: Tabata T2B
Strength: Shoulder Press 1 x 2 reps @ 95% 1rm
Warm Up: 400m Run, Dynamic WU + Barbell Complex
[COMPETITION TRAINING]
Each for time:
Suicide Run: 3x 200 yd
Each suicide run is up and back 10yd, 20yd, 30yd, 40yd
Rest exactly 2 mins between efforts
Record time for each suicide and total time
Warmup properly and stretch your groin, hips, quads and calves well before starting
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