update

monday 12/9
"running fran"
21 thrusters 45kg
21 pull-ups
600m run
15 thrusters
15 pull-ups
400m run
9 thrusters
9 pull-ups
200m run
time=17:13

wednesday 14/9
3 rounds for time -
50 double-unders
400m run
30 KB circles 16kg
20 KB swings "
10 KB SDHP "
time=13:36

Friday 16/9
"Mainsite wod"
5 rounds of:
35 double unders
200m run
time=6:11
then
AMRAP 3 of
hang cleans 45kg
total=42
rest 3 mins
AMRAP 3 of
pullups
total=47
rest 3 mins
Max thruster attempt 45kg
total= 12

saturday 17/9
morning wod:
running technique

arvo wod:
work up to 3rm front squat
FS=80kg
work up to max Bench Press
BP=85kg

sunday 18/9
work up to 3rm weighted strict pullup
Pullup=24kg
work up to 3rm weighted dip
Dip=20kg