5 October 2012; “Frank The Tank”

Warm-up 10 Push-ups, 10 Jumping Squats, 8,8,6,6,4,4,2,2

Timed – Eastside Lap for time, can be done in any order before or after WOD1.

WOD – “Frank the Tank” 10 Minute Cap

5 rounds for time of….

Benchpress 5 reps (225/135)

Use two different Bars….make sure a spotter/time keeper is present at Benchpress

Hang Squat Clean 5 reps (225/135)

WOD2 – Can be done in any order, before or after WOD1.

25 GHD Sit-ups

25 GHD Back Extensions

25 Abmat Sit-ups

25 Toes to Rings

25 Windshield Wipers with 45lb Bar

25 Knees to Elbows

No Cool Down

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