ALT Day: Hero WOD Franco

Monday; July 29th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds

-  100 Skips or
     30 Double Unders
-  10 Yoga Push Ups
-  10 Wall Squats
-  10 Push Press with PVC
-  10 Clean Pulls with PVC


SKILL:

BACK SQUAT    5 x 3


WOD -  Hero  "FRANCO"

Rx:  Men:  135 lbs / Women:  95 lbs

- 10 Thrusters
- 10 Power Cleans
- 10 Push Presses
- 10 Dead Lift
- 10 Kettle Bell Swings  (Men 53 lbs / Women 35 lbs)
- 10 Weighted Lunges (Men 53 lbs / Women 35 lbs)  - holding kettlebell by the horns as you lunge
- 10 Burpees
- 10 Sit-ups
- 10 Box Jumps (Men 24" / Women 20")
- 10 Thrusters

* Scale accordingly if needed

WOD Results @ 5PM; Name, Weight (barbell/kettle bell), Time

Today Coach:  Jodaye


My Thoughts:

Thanks to Leanne for taking the pictures of today's wall and sending it to me.  I didn't make it to class as I was dealing with my Achilles.

We did this WOD back in April of this year; and a big shout out/Congrats to Leanne for Rx (as prescribed - 95 lbs on the barbell and 35 lbs on the kettle bells) on this HERO WOD FRANCO!!!


WAY TO GO!!!