190702 - “Francesca”


(Compare to 170822, 180703)
 

Warm up:
Cardio 

 

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 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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