Friday December 2, 2016

WOD: (15 min clock)

5 min OR 10 min emom of 

Bike 10/8 OR row 12/9

At the completion of your emom; FRAN.

Notes: You may choose to start the workout with either a 5 min or a 10 min emom. Once you decide what length your emom is, you select what cardio element you want to use; Assault bike or Rower. 

How do you decide 5 or 10 min? If you don’t think you can finish Fran in 5 min or less RX or scaled, then select the 5 min emom. That way you have 10 minutes instead of 5 to finish. Or just ask your coach.

Accessory work:

3 sets of ring rows 10-15 reps

3 sets of Bulgarian Split Squats 10-15 reps per leg.

3 sets of max effort L-sits

Friday, December 2nd, 2016 at 6:17 am / WODS