WOD for Monday September 26th:

WORKOUT OF THE DAY
STRENGTH:
A1. 4 sets
8-10 DB Row
A2. 4 sets
8-10 Good Morning
WOD:
Fitness
Performance
21-15-9-15-21
Wall Ball
Situp

Cool down:
4x400m Run rest as needed
"Freestyle Fran" -from Crossfit.com
45 reps of each for time:
95-lb. thrusters
Pull-ups
Partition as needed to complete 45 reps of each exercise as quickly as possible.
Read “Fooling Around With Fran” to help strategize.
Post time and rep scheme used to comments.
Cool down:
4x400m Run rest as needed

Good Reading for the Week

Recovery is All in Your Head

Fooling Around with Fran

Thought of the Day:

Do not worry if you have built your castles in the air. They are where they should be. Now put the foundations under them. ~ Henry David Thoreau

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