180703 - “Francesca”

(Compare to 170822)

 

Warm up:

Cardio

Cindy Relay

 

WOD: 3x 4min AMRAPs with 4 Min Rest between

Rx:

4:00 AMRAP #1

15, 12, 9 Wallball Shots / C2B

Max Cal Row

4:00 AMRAP #2

15,12, 9 Wallball Shots / Pull-ups

Max Cal Bike/Row

4:00 AMRAP #3

15, 12, 9 Wallball Shots / T2B

Max Cal Row

Scaled:

Ring Rows > Jumping Pull-ups > Sit-ups

Sport:

9, 6, 3 with 30/20lb and MUs

12, 9, 6 with 30/20lb and C2Bs

15, 12, 9 with 30/20lb and T2Bs

Max Cal Bike

 

Mobility:

Circle up

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