CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

FRAN

SWOD

EMOTM x12

1) 10/7 Calories Rowed

2) 20 Sit Ups

3) 40 Double Unders


WOD

21-15-9

Thrusters 95#/63#

Pull Ups

Last done on 7/22/16.


Comments  

 
#2 RE: FRANcasara.butler 2016-12-29 20:27
SWOD: completed all rounds

WOD: 6:40 RX, not happy with how today went. I'm pretty sure this was my 2nd slowest time ever. Everything after the set of 21 was just a train wreck. No lungs or anything after.
 
 
#1 RE: FRANjason 2016-12-29 19:39
SWOD - subbed GHD sit ups

WOD - "Pegboard Fran"
18 Thrusters 115#, 3 Pegboard Ascents
12 Thrusters 115#, 2 Pegboard Ascents
6 Thrusters 115#, 1 Pegboard Ascent

8:15

So I decided to upscale the WOD. Which turned out to even more rough than I thought. Pegboard ascents kicked my butt.
 

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