4/29/11

Friday, April 29

Warmup
3 x 10 sec L-Hang
      10 Pushups
      10 Squats
       5 Broad Jumps

Lift
Deadlift
3 x 5

WOD
Fran (modified)
15-12-9 or 12-9-6
Thrusters 45#
Pullups

Post Deadlift weights, Fran time, number sequence used and Band color for pullups to comments

7 comments:

STEVE'Ohh said...

DEAD LIFT.
225/235/235

W.O.D FRAN.
TIME: 5:27

Black band for pull ups<<<---....

STEVE'Ohh said...

Number sequence for WOD= 15/12/9

Fajida said...

Deadlift- 245/255/265

WOD- modified fran
Number sequence 15-12-9

time- 3:59 i used the blue band for pullups

Alexis said...

deadlift:95/105/115
WOD:
3:20 12/9/6
green band for pullups....Black band for last 3!!!!

Frank said...

DeadLift: 165/165/185

W.0.D: 5:00min. Black band

Juan said...

155/185/215

WOD I did the 15-12-9
Time 4:31

Used the blue and green mostly the blue

Emmanuel said...

Deadlift: 225/245/265
(only 3 on last round)
Pull ups green band
Sequence for WOD:
15 / 12 / 6