Thursday 10-20-16

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quick3“Franrap”

AMRAP 3
21 Thrusters (95/65#)
21 Pull Ups

Rest 3 Minutes

AMRAP 3
interval315 Thrusters (95/65#)
15 Pull Ups

Rest 3 Minutes

AMRAP 3
9 Thrusters
9 Pull Ups

Today didn’t really fit in one icon box…so it’s a Quick Hit Interval day. Pick a weight that you can do the first set of each thrusters unbroken. After that, try not to set the bar down more than twice ie. 7-7-7, 5-5-5, 3-3-3 would be the goal.

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Don’t get confused…we’re not running this in class. Read up on RunStrong HERE. Find a time 3-4 hours before or after your CFW WOD to perform this effort.

run-strongRunStrong WOD

Tempo

Run 1 mile
Rest 5 minutes
Run 1 mile

For this Tempo pace you should almost be able to hold a conversation…but not quite. After a good warm up push the pace, rest and do it again.

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