WOD 6/5/17

 

Intermediate

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Pullups

Metabolic Conditioning:

15 Minute AMRAP –

5 Double burpees

15 Mountain climbers / side

5 Sprints (60 feet)

Core:

4 Rounds –

Pop scoop pop x 20 seconds

Rest 10 seconds

Windshield wipers x 20 seconds

Rest 10 seconds

Beginner

Benchmark Workout: Fran

21 – 15 – 9

Thrusters

Inverted rows

Metabolic Conditioning:

15 Minute AMRAP –

5 Double burpees

15 Mountain climbers / side

5 Sprints (60 feet)

Core:

4 Rounds –

Pop scoop pop x 20 seconds

Rest 10 seconds

Windshield wipers x 20 seconds

Rest 10 seconds