A. Front Squat 7-7-7-7
*Pause in the 1st and 7th rep for at least 1 sec.
B. Three rounds for time of:
25 Wall Ball 9/6kg
Run 200m
Walking Lunge 30m 20/15kg
Run 200m
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WOD: Thursday
A. Build to a heavy complex:3 Deadlift + 2 Hang Power Clean + 2 Front Squats + 1 Jerk B. Four rounds for time:15 Deadlift 60/40kgRun 200m10 Hang Power Cleans 60/40kgRun 200m5 Shoulder to Overhead 60/40kgRun 200m*20 minute time cap. Photo: Fran coming up to the finish line of the half marathon – the smile says it all. Fran went in with the goal of under 2 hours, and smashed it with her time of 1hour 49. Absolutely awesome Fran!!!