WOD

Friday

Metcon: "Girls Gone WOD"

A. "Fran"

(at 0:00) 21-15-9

Thrusters (95/65)

Pull-ups

B. "Diane"

(Rx at 8:00, Rx+ at 4:00)

21-15-9

Deadlifts (225/155#)

Kipping handstand push-ups

C."Amanda"

(Rx at 16:00, Rx+ at 8:00)

9-7-5 Ring muscle-ups

Squat snatches (135/95#)

Metcon 2

(for GGS Rx+ers at 15:00):

Easy/medium 9-minute bike + 3 x 20 GHD sit-ups mixed in