Coached this morning, while Michele shadowed me, at BTB Chamblee the 9am and 10am, no one came to the 11am/Open House so Michele and I did the WOD.
Warm Up:
- 400 meter run
- Dynamic Stretches
- 10 med ball cleans
- 10 push ups
- 10 med ball jumps
- 10 over head squats
- 10 wall balls
- 10 lunges
W.O.D.: Heavy Fran
15-12-9 rep rounds of:
- Thrusters 135/95
- Pull Ups 35lb for the guys and dead hang for the ladies
Results: 19:40
Notes: weighted pull ups are very tough with bands. Too much bouncing around
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