1/30/12 Training "FRAN"

Morning Workout:

WOD: "Fran"

21-15-9 reps for time of: 3:18
Thrusters (95/65)
Pullups

Yoga for 1 hour

Evening Workout:

Airdyne 2 minutes = 38 calories
Row 1k 3:40


Every Minute on the minute for 12 Minutes:

8 Kettlebell Swings (70 lbs)
Max set of Double Unders
40/40/40/40/30/34/30/28/32/25/20/31 = 390 Total