June 21 2017

Posted by on Jun 21, 2017 in WOD's | Comments Off

Fran
21-15-9
Thrusters (95/65)
Pull-ups 
Then
4×10 Banded Pallof Press (10 each side) https://youtu.be/R_kozcS_faw
3X1 minutes push up plankhold. 
Rest as needed on these.  Complete all 4 sets of Palloff Press before moving on to plank holds.  

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109