/var/www/html/wp-content/themes/Divi/single.php Monday January 31, 2011 | Spartan CrossFit

Warm up: 5 min amrap pvc thrusters and ring rows 1o reps each

WOD: “Fran”

21-15-9

thrusters (95,65)

pullups

compare times to November 24, 2010

Optional Wendler Training: week 1 (4days/week, M,W,F,S= Squat, Bench, DL, OH press)

Today:

Squat wave A- Warmup, 75% x 5, 80% x 5, 85% x 5