How fast can you do it now?

You were great to have around David Lhamonie. We will miss your big lifts and great attitude!

Today's Lift:

Shoulder Press
55% x7 reps
65% x7 reps
75% x7x2 sets
If last week you did 2 or less or more than 7, you get 3 attempts at a 1RM.

Today's WOD:

Fran
 
Thrusters 95/65 lbs
Pull-Ups
 
21-15-9 reps for time.
Time Limit: 15 Minutes

Warm-up:

45/15 Interval Warm-up:
  1. Bear Crawl
  2. Walking Lunge
  3. Crab Walk
  4. Push-up to Side Plank

MOD:

  • Shoulder Press
  • Thruster
  • Kipping Pull-up

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results: