WOD for February 13, 2017


STRENGTH:

Front Squats: 4

4x2 @ 80%

Completed at 32X1 Tempo

*3 seconds to the bottom, hold for 2 seconds, eXplode up, take 1 second before the next rep.

*3-5 Minutes to build to working weight, 1 set every 3 minutes.

WOD:

“Bite-Sized Fran”

9 Rounds

5 DB Thrusters (40/20)

5 Pullups

Note: The entrance to the gym is located down the sidewalk to the right of the garage. 215B CHESTER AVENUE ATLANTA, GA 30316