WOD | 14.08.2018

Complex Fran
For Time:

7 Bar Muscle Ups
7 Chest To Bar Pull Ups
7 Pull Ups
21 Thrusters
5 Bar Muscle Ups
5 Chest to Bar Pull Ups
5 Pull Ups
15 Thrusters
3 Bar Muscle Ups
3 Chest To Bar Pull Ups
3 Pull Ups
9 Thrusters

CrossFit Lite:
Focus:
General Core Movements
Rowing
Deadlift

3 rounds of
10 Deadlifts
20 Kettlebell Swings
30 Ab Mat Sit Ups
2′ Rest

Strength WOD:
StrengthWOD
1. Banded Strict Presses

8-8-8-8
2. Banded Bent over rowing
8-8-8-8
3. Banded Hamstring Curls
100 L/R
4. Banded Tricep Extensions
100 w/ speed

Boys blue band. Girls red band.
First add the Band, then weights.
No Strengthcycle for the upcoming two weeks. But YES you will work on strength definitely