10 x Man Makers @ 20#
Max Reps of DB side Raises to 100 total reps
(So 10 Man Makers then max reps side raises DBs, then 10 man makers and max rep side raises, continue till you reach 100 side raises.)
Split Jerk Practice
Work up to 5 Rep max
"Runny Fran"
1 mile Run
21 Thrusters @ 95#
21 Pull Ups
800m Run
15 Thrusters @ 95#
15 Pull Ups
400m Run
9 Thrusters @ 95#
9 Pull Ups
Pass out.
2 comments:
Split Jerk 185#
"Runny Fran" WOD
C- 19:27
S- 21:39
After 24+ hours this shoulder workout left my delts begging for mercy. The suffering continues...
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